Comparing Nutrients in 1 pound Tomatoes VS Cereals, farina, enriched, cooked with water, with salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.3% 240kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	3.18% 0.54g	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	38% 49.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	4.75% 3.45g	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	% 0.32g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.13% 4g	14.7% 8.26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	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	47.6% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	22.7% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	33.5% 0.44mg	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	87.3% 349μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	1.2% 0.18mg	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, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	20.7% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	5.75% 230μg	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	302% 24mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	38.7% 0.89mg	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	24% 168mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	3.07% 104mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24.7% 13.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	38% 572mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	9.5% 1.04mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.6% 393g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 13.5 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 3.4 times more Vitamin B1, 3.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.9 times more Vitamin B5 and 5.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Vitamin B6 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Ripe Red Tomatoes have 1.4 times more Copper, 1.6 times more Magnesium and 10.3 times more Potassium than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 9.7 times more Calcium, 22 times more Fluoride, 19.7 times more Iron, 1.7 times more Manganese, 1.5 times more Phosphorus, more Selenium, 25.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 3.5 times more Sugars, more Fructose and 1.5 times more Fiber than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 2.9 times more Energy, 2.8 times more Carbohydrate and 2.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.