Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	10%	6%	84%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.93% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	22.5% 29.3g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	0.33% 0.24g	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	3.6% 2.6g	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	% 2.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.24g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	6.06% 3.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	14.2% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	9.9% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	1.83% 0.091mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	7.02% 0.091mg	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	6.45% 25.8μg	14% 55.6μg	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	50.3% 45.2mg	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	7.4% 1.1mg	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	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, cooked with water, without salt	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	0% 0mg	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	17% 1.35mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	3.2% 0.073mg	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	7.94% 55.6mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	11% 6.15μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	3.25% 0.36mg	11mg per day for Men 19-50 years
Water	5.06% 187g	4.45% 165g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 2.8 times more Vitamin B5, 1.7 times more Vitamin B6, more Vitamin C, 18.7 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 2.4 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3 and 2.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt:

• 7 ounces of Cooked Ripe Red Tomatoes have more Copper, 1.3 times more Magnesium, 2.8 times more Manganese, 1.4 times more Phosphorus and 8.1 times more Potassium than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 6.2 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain similar levels of Iron and Water per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium
• 7 ounces of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Copper, Magnesium, Manganese and Potassium
• Both Cooked Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt lack sufficient amounts of Calcium and Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 20.8 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt.
• While 7 oz of Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt contain 3.9 times more Energy, 3.7 times more Carbohydrate and 1.8 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals, corn grits, white, regular and quick, enriched, cooked with water, without salt provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.