Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	17.5% 509kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	6.68% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	79% 103g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	1% 0.72g	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	% 0.58g	g per day for Men 19-50 years
Fiber	2.6% 0.99g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	87.4% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	17.6% 0.88mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	10% 0.13mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	2.93% 0.44mg	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, CREAM OF WHEAT, 1 minute cook time, dry	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	114% 1135mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	33.2% 0.3mg	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	527% 42mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	15% 63.8mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	83% 1.9mg	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	34% 237mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	6.3% 214mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	NA	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	17.4% 1.9mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.44% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, CREAM OF WHEAT, 1 minute cook time, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, 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, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin C, 1.8 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 20.6 times more Vitamin B1, 17 times more Vitamin B2, 11.4 times more Vitamin B3 and 4.8 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, 1 minute cook time, dry provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 5 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Cereals, CREAM OF WHEAT, 1 minute cook time, dry:

• 5 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Potassium and 8.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 72.8 times more Calcium, 2.8 times more Copper, 43.8 times more Iron, 5 times more Magnesium, 12.8 times more Manganese, 6 times more Phosphorus and 9.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cooked Ripe Red Tomatoes have 4.9 times more Sugars than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• While 5 oz of Cereals, CREAM OF WHEAT, 1 minute cook time, dry contain 19.9 times more Energy, 24 times more Omega 3, 19.1 times more Omega 6, 18.1 times more Carbohydrate, 6.3 times more Fiber and 12.4 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein