Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Energy	54% 1572kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	17% 16.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	22% 3.77g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 344g	12% 15.4g	130g per day for Men 19-50 years
Sugars	228% 165g	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.14g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	29.7% 16.6g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Vitamin A	36.6% 329μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	662% 2647μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13.2% 2mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	1488% 119mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	19.7% 0.45mg	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	42.5% 298mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	167% 2512mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 2 times more Vitamin A, 33.8 times more Vitamin B1, 74.2 times more Vitamin B2, 28.1 times more Vitamin B3, 20.8 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.3 times more Calcium, 2 times more Copper, 111.1 times more Iron, 3.1 times more Phosphorus, more Selenium, 126.6 times more Sodium and 73.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Potassium and 37.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 22 times more Energy, 20.9 times more Fat, 43.4 times more Saturated Fat, 10.7 times more Omega 3, 11.9 times more Omega 6, 22.2 times more Carbohydrate, 15.8 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.