Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt: 546g

Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have 3.1 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is low in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	13%	6%	81%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	1.9% 1.85g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.13% 0.36g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	46% 59.6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	5.7% 4.15g	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	30% 22g	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	% 19.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.38g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	11.5% 4.36g	38g per day for Men 19-50 years
Protein	28.3% 16g	17.7% 9.93g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	27.3% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	51% 8.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	40.3% 0.52mg	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	54% 217μg	105% 420μg	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	422% 380mg	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	62.2% 9.33mg	1.45% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt	Recommended Dietary Allowance
Calcium	18.3% 183mg	53% 529mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	25% 0.22mg	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	142% 11.3mg	363% 29mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	9.1% 38mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	46.5% 1.07mg	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	66.7% 467mg	29% 202mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	3.7% 125mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	127% 70μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	6.55% 98mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	12.8% 472g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.5 times more Vitamin B5, 2.5 times more Vitamin B6, more Vitamin C, 42.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 1.9 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt:

• Cooked Ripe Red Tomatoes have 5.6 times more Copper, 3.9 times more Magnesium, 1.6 times more Manganese, 2.3 times more Phosphorus, 29 times more Potassium, 1.9 times more Sodium, 1.9 times more Zinc and 3.3 times more Water than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• While Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt contain 2.9 times more Calcium, 2.6 times more Iron and 8.4 times more Selenium than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 10 times more Sugars, more Fructose, 2.7 times more Fiber and 1.6 times more Protein than Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt.
• Both Cooked Ripe Red Tomatoes and Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have similar amounts of Energy, Omega 6 and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cereals, farina, enriched, assorted brands including CREAM OF WHEAT, quick (1-3 minutes), cooked with water, without salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.