Comparing Nutrients in 1 pound Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	11%	3%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	8.76% 254kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.72% 0.23g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.56% 0.44g	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	41% 53.3g	14% 18g	130g per day for Men 19-50 years
Sugars	0.44% 0.32g	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	8.36% 3.18g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	11.7% 6.53g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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	35% 0.42mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.4% 0.3mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.8% 3.64mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.2% 1.2mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	33% 132μg	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, 2 1/2 minute cook time, cooked with water, stove-top, without salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	47% 472mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	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	232% 18.6mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	37% 0.85mg	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	30.5% 213mg	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	10.3% 154mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	9.07% 1mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.6% 391g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 2.6 times more Vitamin B1, 3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.1 times more Vitamin B5 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 2.5 times more Vitamin B6, more Vitamin C, 14 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt have insufficient amounts of 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 9.5 times more Calcium, 6 times more Iron, 1.8 times more Manganese, 1.7 times more Phosphorus, 3.1 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 2.1 times more Copper, 1.3 times more Magnesium and 9.5 times more Potassium than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt and Cooked Ripe Red Tomatoes contain similar levels of Water per one pound.
• 1 pound of Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, 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, 2 1/2 minute cook time, cooked with water, stove-top, without salt has 2.9 times more Carbohydrate and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 35.6 times more Sugars than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Protein
• Both Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, cooked with water, stove-top, without salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Fiber in one pound.