Comparing Nutrients in 1 pound Tomatoes VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	58% 1678kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	8.2% 7.94g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	276% 359g	130g per day for Men 19-50 years
Sugars	16.5% 12g	3.57% 2.6g	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	8.57% 6.2g	0% 0g	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	% 5.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.6g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	55% 21g	38g per day for Men 19-50 years
Protein	7.13% 4g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	480% 5.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	127% 20.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	81.3% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	194% 776μg	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	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	15% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	173% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	39% 163mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	28.6% 0.66mg	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	15.6% 109mg	72% 503mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	19% 640mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	140% 77μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.34% 49.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.6 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 34.4 times more Vitamin B1, 17.8 times more Vitamin B2, 7.5 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6 and 11.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, dry:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 2 times more Copper, 1.7 times more Potassium and 8.7 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 11.3 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese, 4.6 times more Phosphorus, more Selenium and 4.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.6 times more Sugars and more Fructose than Cereals, corn grits, white, regular and quick, enriched, dry.
• While Cereals, corn grits, white, regular and quick, enriched, dry contain 20.6 times more Energy, 8.8 times more Fat, 12.1 times more Saturated Fat, 9.3 times more Omega 3, 10.6 times more Omega 6, 20.3 times more Carbohydrate, 3.8 times more Fiber and 8.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.