Comparing Nutrients in 100 grams Tomatoes VS Cereals, whole wheat hot natural cereal, cooked with water, without salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%

Macro Nutrients

	Tomatoes	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.14% 62kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	10.5% 13.7g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	0.11% 0.08g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	4.2% 1.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.57% 2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.56% 0.89mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	3.5% 14μg	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	15.2% 13.7mg	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	3.6% 0.54mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Recommended Dietary Allowance
Calcium	1% 10mg	0.7% 7mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	9.22% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	7.75% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	NA	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	3.43% 24mg	9.86% 69mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.1% 71mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.3% 13μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	4.36% 0.48mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.26% 83.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 2.3 times more Vitamin E and 19.8 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.9 times more Vitamin B1, 2.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, whole wheat hot natural cereal, cooked with water, without salt have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cereals, whole wheat hot natural cereal, cooked with water, without salt:

• Raw Ripe Red Tomatoes have 1.4 times more Calcium and 3.3 times more Potassium than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 1.4 times more Copper, 2.3 times more Iron, 2 times more Magnesium, 2.9 times more Phosphorus, more Selenium and 2.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, whole wheat hot natural cereal, cooked with water, without salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Ripe Red Tomatoes have 32.9 times more Sugars than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• While Cereals, whole wheat hot natural cereal, cooked with water, without salt contain 3.4 times more Energy, 2.3 times more Omega 6, 3.5 times more Carbohydrate, 1.3 times more Fiber and 2.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, whole wheat hot natural cereal, cooked with water, without salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.