Comparing Nutrients in 1 pound Cereals, WHEATENA, cooked with water, with salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, WHEATENA, cooked with water, with salt	14%	7%	79%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, WHEATENA, cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	9.23% 268kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.41g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	5.92% 1g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	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	1.56% 1.13g	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24% 9.07g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals, WHEATENA, cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.16% 0.05mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.5% 2.48mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.63% 0.086mg	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	10.2% 41μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	16% 2.4mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, WHEATENA, cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	36.3% 363mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	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	31.8% 2.54mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	39% 272mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	91% 50μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	72% 1080mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	10.5% 387g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, WHEATENA, cooked with water, with salt VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, WHEATENA, cooked with water, with 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, WHEATENA, cooked with water, with salt vs Cooked Ripe Red Tomatoes:

• 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A, 3.3 times more Vitamin B1, 3.1 times more Vitamin B5, 4.2 times more Vitamin B6, 1.4 times more Vitamin B9, more Vitamin C and 7 times more Vitamin K than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B3 and Vitamin E per one pound.
• 1 pound of Cereals, WHEATENA, cooked with water, with salt have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin C and Vitamin K
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, WHEATENA, cooked with water, with salt vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals, WHEATENA, cooked with water, with salt has 7.3 times more Calcium, 2.3 times more Magnesium, 7.8 times more Manganese, 2.1 times more Phosphorus, 22 times more Selenium, 21.6 times more Sodium and 4.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.3 times more Copper and 2.8 times more Potassium than Cereals, WHEATENA, cooked with water, with salt.
• Both Cereals, WHEATENA, cooked with water, with salt and Cooked Ripe Red Tomatoes contain similar levels of Iron and Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, WHEATENA, cooked with water, with salt has 3.3 times more Energy, 2.9 times more Carbohydrate, 2.9 times more Fiber and 2.1 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 10 times more Sugars than Cereals, WHEATENA, cooked with water, with salt.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals, WHEATENA, cooked with water, with salt as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.