Comparing Nutrients in 1 pound Tomatoes VS Cereals, WHEATENA, cooked with water

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, WHEATENA, cooked with water	13%	8%	79%

Macro Nutrients

	Tomatoes	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	8.76% 254kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	6.24% 1.06g	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	41% 53.5g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	16% 9.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	3.78% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	6.98% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	15.6% 2.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	3.8% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	6.63% 0.086mg	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	7.94% 31.8μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, WHEATENA, cooked with water	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	36.3% 363mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	26.2% 0.24mg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	21.6% 91mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	162% 3.73mg	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	39% 272mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	10.5% 387g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3.7 times more Vitamin B1, 2.1 times more Vitamin B5, 4.2 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin C than Cereals, WHEATENA, cooked with water.
• Both Raw Ripe Red Tomatoes and Cereals, WHEATENA, cooked with water have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cereals, WHEATENA, cooked with water:

• Raw Ripe Red Tomatoes have 3.1 times more Potassium than Cereals, WHEATENA, cooked with water.
• While Cereals, WHEATENA, cooked with water contain 8 times more Calcium, 2.1 times more Iron, 1.8 times more Magnesium, 7.2 times more Manganese, 2.5 times more Phosphorus and 4.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, WHEATENA, cooked with water have similar amounts of Copper and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals, WHEATENA, cooked with water contain 3.1 times more Energy, 6.3 times more Omega 3, 2.9 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, WHEATENA, cooked with water have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.