Comparing Nutrients in 14 ounces Snacks, KELLOGG, KELLOGG VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, KELLOGG, KELLOGG	5%	21%	74%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, KELLOGG, KELLOGG	Tomatoes	Recommended Dietary Allowance
Energy	50% 1449kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	35.5% 34.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	18% 5.72g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	129% 2.06g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	94% 16g	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	206% 268g	12% 15.4g	130g per day for Men 19-50 years
Sugars	159% 115g	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	50.3% 36.5g	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	% 49.2g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 16.3g	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	30% 16.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, KELLOGG, KELLOGG	Tomatoes	Recommended Dietary Allowance
Vitamin A	266% 2397μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	381% 4.58mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	631% 8.2mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	478% 76.5mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32% 1.6mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	560% 7.28mg	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	14% 55.6μg	15% 59.5μg	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	34.4% 31mg	60.4% 54.4mg	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	24.6% 3.7mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	50.6% 60.7μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, KELLOGG, KELLOGG	Tomatoes	Recommended Dietary Allowance
Calcium	229% 2286mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	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	305% 24.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	35% 147mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	172% 3.95mg	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	76% 532mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	29% 980mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	94% 1405mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	189% 20.8mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.8% 66.3g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, KELLOGG, KELLOGG vs Tomatoes:

• Snacks, KELLOGG, KELLOGG have 14.4 times more Vitamin A, 31.2 times more Vitamin B1, 108.8 times more Vitamin B2, 32.4 times more Vitamin B3, 4.6 times more Vitamin B5, 22.9 times more Vitamin B6, 1.7 times more Vitamin E and 1.9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Vitamin C than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 14 oz.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, KELLOGG, KELLOGG vs Tomatoes:

• Snacks, KELLOGG, KELLOGG have 57.6 times more Calcium, 2.4 times more Copper, 22.7 times more Iron, 3.4 times more Magnesium, 8.7 times more Manganese, 5.6 times more Phosphorus, more Selenium, 70.8 times more Sodium and 30.8 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.7 times more Water than Snacks, KELLOGG, KELLOGG.
• Both Snacks, KELLOGG, KELLOGG and Raw Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, KELLOGG, KELLOGG have 20.3 times more Energy, 43.4 times more Fat, 51.5 times more Saturated Fat, 173.3 times more Omega 3, 50.3 times more Omega 6, 17.4 times more Carbohydrate, 11 times more Sugars, 6.7 times more Fructose, 2.5 times more Fiber and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, KELLOGG, KELLOGG as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.