Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cereals, corn grits, white, regular and quick, enriched, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.56% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	7.06% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	86.2% 112g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	1.1% 0.81g	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	2.56% 1.86g	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	% 1.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.81g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	17% 6.52g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	39.6% 6.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	7.17% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	25.4% 0.33mg	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	4.6% 18.4μg	60.6% 242μg	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	36% 32.3mg	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	5.3% 0.79mg	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, corn grits, white, regular and quick, enriched, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.57% 5.67mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	4.72% 0.043mg	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	12% 0.96mg	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	12% 51mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	8.94% 0.21mg	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	5.67% 39.7mg	22.5% 157mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	5.88% 200mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	9.28% 1.02mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, corn grits, white, regular and quick, enriched, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.7 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 35.3 times more Vitamin B1, 15.4 times more Vitamin B2, 8.4 times more Vitamin B3, 2 times more Vitamin B5, 2.9 times more Vitamin B6 and 13.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cooked 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 five ounces.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, dry:

• 5 ounces of Cooked Ripe Red Tomatoes have 2.5 times more Copper, 1.5 times more Potassium and 8.6 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 4.5 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 4 times more Phosphorus, 34 times more Selenium and 5.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Ripe Red Tomatoes have 4.4 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• While 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry contain 20.6 times more Energy, 20.2 times more Omega 6, 19.7 times more Carbohydrate, 6.6 times more Fiber and 8.1 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, dry provide inadequate amounts of Omega 3 in five ounces.