Comparing Nutrients in 7 ounces Tomatoes VS Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	13%	4%	83%

Macro Nutrients

	Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.3% 704kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.57% 0.5g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.6% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.9% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	110% 142g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	1.3% 0.93g	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	3.75% 2.7g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.77g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	23% 8.73g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	63.7% 0.83mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	105% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	24.6% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	4.9% 0.73mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry	Recommended Dietary Allowance
Calcium	2% 20mg	175% 1750mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	45.4% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	794% 63.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	118% 2.7mg	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	6.8% 47.6mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.34% 318mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	43.4% 651mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	24.4% 2.68mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw Ripe Red Tomatoes have more Vitamin C, 1.5 times more Vitamin E and more Vitamin K than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 20.5 times more Vitamin B1, 21.9 times more Vitamin B2, 14.3 times more Vitamin B3 and 7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have similar amounts of Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry:

• Raw Ripe Red Tomatoes have 1.5 times more Potassium and 8.2 times more Water than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 88.2 times more Calcium, 3.5 times more Copper, 118.6 times more Iron, 4.2 times more Magnesium, 12 times more Manganese, 16.6 times more Phosphorus, 65.6 times more Sodium and 7.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 5.6 times more Sugars and more Fructose than Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry.
• While Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry contain 19.7 times more Energy, 7.1 times more Fat, 12.3 times more Omega 3, 7.4 times more Omega 6, 18.5 times more Carbohydrate, 3.7 times more Fiber and 13.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, CREAM OF WHEAT, 2 1/2 minute cook time, dry have insufficient amounts of Glucose and Sucrose in 7 oz.