Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	14%	6%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.6% 249kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.33% 0.43g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37.2% 48.4g	14% 18g	130g per day for Men 19-50 years
Sugars	18.6% 13.5g	15.6% 11.3g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0% 0g	8.2% 5.94g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 0g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 0.32g	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	15.8% 8.85g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36.7% 0.44mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.8% 1.1mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.98% 0.091mg	27.6% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	34% 136μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	57% 572mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	277% 22mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	8.64% 36.3mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	20.7% 0.48mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.07% 104mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.6% 392g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 2.7 times more Vitamin B1, 1.7 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 4 times more Vitamin B6, more Vitamin C, 14 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 11.5 times more Calcium, 7.2 times more Iron, 2.2 times more Manganese and 1.8 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.7 times more Copper and 9.5 times more Potassium than Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cooked Ripe Red Tomatoes contain similar levels of Phosphorus and Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt lack sufficient amounts of Magnesium and Potassium
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt has 2.7 times more Carbohydrate, 2.1 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt and Cooked Ripe Red Tomatoes offer comparable quantities of Sugars per one pound.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Fiber and Protein
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, cooked with water, microwaved, without salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3 and Omega 6 in one pound.