Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	3.57% 0.61g	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	277% 360g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	257% 186g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	309% 2778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	800% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	837% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	800% 128mg	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	986% 13mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	1.85% 0.28mg	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, CORN BURSTS	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	25.6% 0.23mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	3.78% 16mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	175% 19.2mg	11mg per day for Men 19-50 years
Water	10% 374g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, CORN BURSTS 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, CORN BURSTS:

• 14 ounces of Cooked Ripe Red Tomatoes have 8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 29.2 times more Vitamin A, 67.2 times more Vitamin B1, 124.5 times more Vitamin B2, 60.6 times more Vitamin B3, 40.9 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin C 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, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

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

• 14 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Copper, 2.3 times more Magnesium, 3.1 times more Potassium and 37.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 8.5 times more Iron, 1.3 times more Phosphorus, 13 times more Selenium, 77.7 times more Sodium and 34.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Magnesium
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, CORN BURSTS contain 21.4 times more Energy, 22.6 times more Carbohydrate, 18.8 times more Sugars, 2.7 times more Fiber and 3.5 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, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.