Comparing Nutrients in 100 calories Tomatoes VS Cereals, farina, enriched, cooked with water, with salt

Weight per 100 calories

• Tomatoes: 556g
• Cereals, farina, enriched, cooked with water, with salt: 189g

Cereals, farina, enriched, cooked with water, with salt have 2.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is low in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Cereals, farina, enriched, cooked with water, with salt?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, farina, enriched, cooked with water, with salt	13%	6%	81%

Macro Nutrients

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.39% 0.12g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	0.83% 0.013g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	1.32% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16% 20.6g	130g per day for Men 19-50 years
Sugars	20% 14.6g	1.98% 1.43g	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	10.5% 7.6g	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	% 6.94g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.13g	g per day for Men 19-50 years
Fiber	17.5% 6.67g	3.97% 1.5g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	6.13% 3.43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Vitamin A	26% 233μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	9.43% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	17.6% 2.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	9.66% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	36.3% 145μg	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	84.6% 76mg	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	20% 3mg	0.5% 0.075mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, farina, enriched, cooked with water, with salt	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	8.6% 0.077mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	2.4% 96μg	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	18.8% 1.5mg	126% 10mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	3.14% 13.2mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	16% 0.37mg	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	19% 133mg	9.97% 70mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	1.28% 43.4mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	10.3% 5.66μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	16% 238mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	3.95% 0.43mg	11mg per day for Men 19-50 years
Water	14% 525g	4.4% 163g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 39.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Vitamin B12 in 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Cereals, farina, enriched, cooked with water, with salt:

• Raw Ripe Red Tomatoes have 4.2 times more Copper, 4.6 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 30.3 times more Potassium, 2.2 times more Zinc and 3.2 times more Water than Cereals, farina, enriched, cooked with water, with salt.
• While Cereals, farina, enriched, cooked with water, with salt contain 3.3 times more Calcium, 7.5 times more Fluoride, 6.7 times more Iron, more Selenium and 8.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 1.7 times more Fat, 1.3 times more Omega 3, 2 times more Omega 6, 10.2 times more Sugars, more Fructose, 4.4 times more Fiber and 1.4 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
• Both Raw Ripe Red Tomatoes and Cereals, farina, enriched, cooked with water, with salt have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals, farina, enriched, cooked with water, with salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.