Comparing Nutrients in 7 ounces Cereals, CREAM OF WHEAT, 1 minute cook time, dry VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, CREAM OF WHEAT, 1 minute cook time, dry	13%	4%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes	Recommended Dietary Allowance
Energy	24.6% 712kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.83% 0.59g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.35% 1.6g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 144g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	1.4% 1g	7.2% 5.2g	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	0% 0g	3.75% 2.7g	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	% 0g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	41.7% 23.4g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.47mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	57.2% 0.74mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75.3% 12mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.1% 0.62mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, CREAM OF WHEAT, 1 minute cook time, dry	Tomatoes	Recommended Dietary Allowance
Calcium	159% 1590mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	46.5% 0.42mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	738% 59mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	21.3% 89.3mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	116% 2.67mg	9.84% 0.23mg	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	47.3% 331mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	8.8% 300mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	24.4% 2.68mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.61% 22.6g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Tomatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 20 times more Vitamin B1, 19.7 times more Vitamin B2, 10.2 times more Vitamin B3 and 7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin C, 1.7 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Cereals, CREAM OF WHEAT, 1 minute cook time, dry vs Tomatoes:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 80.1 times more Calcium, 3.6 times more Copper, 110.2 times more Iron, 4.1 times more Magnesium, 11.8 times more Manganese, 7 times more Phosphorus and 7.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Potassium and 8.3 times more Water than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.

Comparison of macro-nutrients per 7 ounces:

• Cereals, CREAM OF WHEAT, 1 minute cook time, dry have 19.9 times more Energy, 7.4 times more Fat, 16 times more Omega 3, 10 times more Omega 6, 18.7 times more Carbohydrate, 3.7 times more Fiber and 13.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.2 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 1 minute cook time, dry.
• Both Cereals, CREAM OF WHEAT, 1 minute cook time, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Glucose and Sucrose in 7 oz.