Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	56% 1628kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	6.87% 6.67g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.2% 1.34g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.63g	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	253% 329g	14% 18g	130g per day for Men 19-50 years
Sugars	3.2% 2.3g	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	% 1.86g	% 0g	g per day for Men 19-50 years
Fiber	52.5% 20g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	95% 53.4g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	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	280% 3.36mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	172% 27.6mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.2% 2.8mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.42mg	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	NA	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	9.37% 1.4mg	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, dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	363% 3633mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	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	1687% 135mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	266% 6.1mg	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	108% 757mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	20% 685mg	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	2.1% 31.8mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	55.7% 6.12mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.4% 51.8g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20.6 times more Vitamin B1, 17 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.

Comparing minerals per 1 pound for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 72.8 times more Calcium, 2.8 times more Copper, 43.8 times more Iron, 5 times more Magnesium, 12.8 times more Manganese, 6 times more Phosphorus and 9.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.4 times more Potassium and 8.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 19.9 times more Energy, 13.4 times more Fat, 24 times more Omega 3, 19.1 times more Omega 6, 18.1 times more Carbohydrate, 6.3 times more Fiber and 12.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.9 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Cooked Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 1 lb.