Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	20% 6.35g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	51% 8.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	223% 291g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	24.6% 18g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	105% 40g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	88% 49.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	437% 3929μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	444% 71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	546% 7.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13% 51.6μg	708% 2834μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1120% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	94% 85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	6.6% 7.94μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	142% 1417mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	171% 1.54mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	33.7% 2.7mg	1434% 115mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	108% 452mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	615% 14mg	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	16% 111mg	202% 1417mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	74% 2512mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	180% 99μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	132% 1973mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	483% 53mg	11mg per day for Men 19-50 years
Water	10% 374g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.4 times more Vitamin E and 1.4 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 41.3 times more Vitamin A, 36.1 times more Vitamin B1, 4.5 times more Vitamin B2, 33.6 times more Vitamin B3, 22.7 times more Vitamin B6, 54.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 14 ounces of Cooked Ripe Red Tomatoes have 25.1 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 32.5 times more Calcium, 5.2 times more Copper, 42.5 times more Iron, 12.7 times more Magnesium, 33.9 times more Manganese, 12.8 times more Phosphorus, 2.9 times more Potassium, 49.8 times more Selenium, 45.2 times more Sodium and 95.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 20.7 times more Energy, 60 times more Fat, 106.7 times more Saturated Fat, 34 times more Omega 3, 52.1 times more Omega 6, 18.3 times more Carbohydrate, 1.8 times more Sugars, 14.4 times more Fiber and 13.1 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein