Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	12%	3%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	9.7% 281kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.12% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0.54% 0.17g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	0.44% 0.32g	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	8.2% 5.94g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	% 0.32g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Vitamin A	12% 109μg	117% 1052μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	87.7% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	73.3% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	87.7% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	108% 1.4mg	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	14.7% 59μg	70.3% 281μg	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	115% 103mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, instant, prepared with water, without salt	Recommended Dietary Allowance
Calcium	5% 50mg	29% 290mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	21.7% 0.2mg	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	38.6% 3.1mg	281% 22.5mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	6.48% 27.2mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	0% 0mg	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	11.7% 81.6mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	31% 463mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	11.6% 428g	10.3% 383g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, instant, prepared with water, without salt per 1 lb

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

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 pound of Cooked Ripe Red Tomatoes has 1.6 times more Vitamin B5, more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 9.7 times more Vitamin A, 6.4 times more Vitamin B1, 9.5 times more Vitamin B2, 5.8 times more Vitamin B3, 3.9 times more Vitamin B6 and 4.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, instant, prepared with water, without salt:

• 1 pound of Cooked Ripe Red Tomatoes has 1.7 times more Copper, 1.5 times more Magnesium, more Manganese, 1.6 times more Phosphorus and 10.9 times more Potassium than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 5.8 times more Calcium, 7.3 times more Iron, 7 times more Selenium and 9.3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contain similar levels of Water per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Selenium
• 1 pound of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Magnesium, Manganese and Potassium
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt lack sufficient amounts of Zinc in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Ripe Red Tomatoes has 35.6 times more Sugars than Cereals, CREAM OF WHEAT, instant, prepared with water, without salt.
• While 1 lb of Cereals, CREAM OF WHEAT, instant, prepared with water, without salt contains 3.4 times more Energy, 3.3 times more Carbohydrate and 1.9 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, instant, prepared with water, without salt provide inadequate amounts of Omega 3, Omega 6 and Fiber in one pound.