Comparing Nutrients in 5 ounces Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	12%	4%	84%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	2.44% 71kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.047g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11.6% 15g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	0.059% 0.043g	4.87% 3.53g	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	NA	2.56% 1.86g	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.87% 0.71g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.2% 0.83mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.04% 0.1mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.64% 0.021mg	8.6% 0.11mg	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	6.02% 24μg	4.6% 18.4μg	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	0% 0mg	36% 32.3mg	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	0.19% 0.028mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	12.6% 126mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6.46% 0.058mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	3.35% 134μg	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	70.7% 5.66mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	0.062% 0.001mg	6.47% 0.15mg	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	3.24% 22.7mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	0.71% 24mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.6% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B5, 5.3 times more Vitamin B6, more Vitamin C, 28 times more Vitamin E and 28 times more Vitamin K than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 5 oz.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt vs Cooked Ripe Red Tomatoes:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 8.1 times more Calcium, 5.9 times more Iron, 5.6 times more Selenium and 11.7 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.8 times more Copper, 1.8 times more Magnesium, 105 times more Manganese, 1.8 times more Phosphorus and 12.8 times more Potassium than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt and Cooked Ripe Red Tomatoes have similar amounts of Zinc and Water per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt have 2.8 times more Energy, 2.7 times more Carbohydrate and 1.5 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 83 times more Sugars and 1.4 times more Fiber than Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt.
• Both Cereals, CREAM OF WHEAT, regular (10 minute), cooked with water, with salt as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.