Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Energy	52.6% 1524kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	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	269% 349g	12% 15.4g	130g per day for Men 19-50 years
Sugars	43% 31g	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	7.34% 5.3g	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	% 5.87g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	42% 23.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	433% 3894μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	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	708% 2834μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	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

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	962% 77mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.36% 13g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 23.4 times more Vitamin A, 121.2 times more Vitamin B1, 91.6 times more Vitamin B2, 35.4 times more Vitamin B3, 23.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 4.7 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 14 oz.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Copper, 71.9 times more Iron, 1.4 times more Phosphorus, more Selenium and 114.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium and 28.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Corn Flakes have 21.3 times more Energy, 5.7 times more Omega 3, 3.5 times more Omega 6, 22.6 times more Carbohydrate, 3 times more Sugars, 2.3 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Fructose per 14 oz.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.