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

Weight per 100 calories

Cereals, farina, enriched, cooked with water, with salt

189g

Tomatoes

556g

Cereals, farina, enriched, cooked with water, with salt have 2.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

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

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.66%0.64g

Fat

1.15%1.1g

0.64 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.39%0.12g

Saturated Fat

0.49%0.16g

0.12 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.83%0.013g

Omega 3

1.04%0.017g

0.013 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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1.32%0.22g

Omega 6

2.6%0.44g

0.22 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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16%20.6g

Carbohydrate

16.6%21.6g

20.6 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.98%1.43g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

1.43 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

10.5%7.6g

≤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]

0 gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0g

Glucose

%6.94g

0 gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.13g

Sucrose

%0g

0.13 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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3.97%1.5g

Fiber

17.5%6.67g

1.5 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.13%3.43g

Protein

8.73%4.9g

3.43 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

0%0μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

0 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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20%0.24mg

Vitamin B1

17%0.21mg

Thiamine

0.24 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.43%0.12mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.12 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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17.6%2.8mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

2.8 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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9.66%0.48mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.48 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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14%0.18mg

Vitamin B6

34%0.44mg

Pyridoxine

0.18 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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36.3%145μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

145 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

84.6%76mg

Ascorbic acid

0 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.5%0.075mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.075 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

0 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

18.3%183mg

Calcium

5.56%55.6mg

183 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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8.6%0.077mg

Copper

36.4%0.33mg

0.077 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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2.4%96μg

Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

96 μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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126%10mg

Iron

18.8%1.5mg

10 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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3.14%13.2mg

Magnesium

14.6%61mg

13.2 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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16%0.37mg

Manganese

27.5%0.63mg

0.37 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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9.97%70mg

Phosphorus

19%133mg

70 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.28%43.4mg

Potassium

38.7%1317mg

43.4 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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10.3%5.66μg

Selenium

0%0μg

5.66 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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16%238mg

Sodium

1.85%27.8mg

238 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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3.95%0.43mg

Zinc

8.6%0.94mg

0.43 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.4%163g

Water

14%525g

163 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

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

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

Cereals, farina, enriched, cooked with water, with salt have 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.
While Raw Ripe Red Tomatoes contain 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.

Comparison of macro-nutrients per 100 calories:

Raw Ripe Red Tomatoes contain 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 Cereals, farina, enriched, cooked with water, with salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, dryTomatoesVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

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

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: