Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	14% 13.6g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	4.3% 0.73g	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	268% 349g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	236% 171g	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	11.5% 4.37g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	29.4% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	342% 3080μg	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	452% 5.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	427% 68.4mg	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	525% 6.83mg	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	342% 1369μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	855% 20.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 548IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	71.4% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	NA	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	39% 274mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	21% 718mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	215% 23.7mg	11mg per day for Men 19-50 years
Water	10% 374g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 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, MALT-O-MEAL, Cocoa DYNO-BITES 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, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin C, 9.3 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 32.3 times more Vitamin A, 36.1 times more Vitamin B1, 67.3 times more Vitamin B2, 32.4 times more Vitamin B3, 21.8 times more Vitamin B6, 26.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• 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, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.2 times more Potassium and 31.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 2.2 times more Copper, 9.1 times more Iron, 3.1 times more Magnesium, 2.5 times more Phosphorus, 17.4 times more Selenium, 48.5 times more Sodium and 42.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 22.1 times more Energy, 31.2 times more Fat, 172 times more Saturated Fat, 21.9 times more Carbohydrate, 17.3 times more Sugars, 1.6 times more Fiber and 4.4 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.