Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals, WHEATENA, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, WHEATENA, dry	14%	7%	79%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.4% 708kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	5.93% 5.75g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	13.5% 0.22g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	15.8% 2.7g	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	115% 150g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	4.38% 3.18g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	67% 25.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	46.4% 26g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	43.7% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	18.3% 0.24mg	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	29.3% 117μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	45.5% 6.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, WHEATENA, dry	Recommended Dietary Allowance
Calcium	2.2% 22mg	99% 992mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	72.8% 0.65mg	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	88.6% 7.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	454% 10.4mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	28.7% 976mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	255% 140μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, WHEATENA, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cereals, WHEATENA, dry 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, WHEATENA, dry:

• 7 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A, more Vitamin C and 1.2 times more Vitamin K than Cereals, WHEATENA, dry.
• While 7 oz of Cereals, WHEATENA, dry contain 1.9 times more Vitamin B1, 6.4 times more Vitamin B2, 6.6 times more Vitamin B3, 2.1 times more Vitamin B5, 1.5 times more Vitamin B6, 4.5 times more Vitamin B9 and 6.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals, WHEATENA, dry have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals, WHEATENA, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals, WHEATENA, dry:

• 7 ounces of Cooked Ripe Red Tomatoes have 14.5 times more Water than Cereals, WHEATENA, dry.
• While 7 oz of Cereals, WHEATENA, dry contain 45.5 times more Calcium, 4.4 times more Copper, 5.3 times more Iron, 14.4 times more Magnesium, 50.1 times more Manganese, 13.7 times more Phosphorus, 2.3 times more Potassium, 141.4 times more Selenium and 31.5 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.6 times more Sugars than Cereals, WHEATENA, dry.
• While 7 oz of Cereals, WHEATENA, dry contain 19.8 times more Energy, 26.4 times more Fat, 54.5 times more Omega 3, 32.2 times more Omega 6, 18.9 times more Carbohydrate, 18.3 times more Fiber and 13.8 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein