Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Semolina

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Semolina	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.1% 1.05g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	2.3% 0.037g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	2.3% 0.39g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	56% 73g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	NA	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	22.6% 12.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Semolina	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	23.3% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	20.7% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	7.92% 0.1mg	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	3.25% 13μg	18% 72μg	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	25.3% 23mg	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	3.73% 0.56mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Semolina	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.7% 17mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	21% 0.19mg	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	8.5% 0.68mg	15.4% 1.23mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	11% 47mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	27% 0.62mg	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	4% 28mg	19.4% 136mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	9.55% 1.05mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.34% 12.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Semolina:

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Semolina.
• While Semolina contains 7.8 times more Vitamin B1, 3.6 times more Vitamin B2, 6.2 times more Vitamin B3, 4.5 times more Vitamin B5, 1.3 times more Vitamin B6 and 5.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Semolina have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Semolina:

• Cooked Ripe Red Tomatoes have 7.4 times more Water than Semolina.
• While Semolina contains 1.5 times more Calcium, 2.5 times more Copper, 1.8 times more Iron, 5.2 times more Magnesium, 5.9 times more Manganese, 4.9 times more Phosphorus and 7.5 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Semolina have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Semolina contains 20 times more Energy, 9.5 times more Fat, 18.5 times more Omega 3, 9.4 times more Omega 6, 18.2 times more Carbohydrate, 5.6 times more Fiber and 13.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Semolina have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.