Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	43% 41.7g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	41% 0.66g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	68.5% 11.6g	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% 290g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	84.3% 61g	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	101% 38.5g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	190% 1707μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	238% 38mg	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	305% 3.97mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	19.6% 2.94mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	7.28% 8.73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	176% 1.6mg	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	858% 68.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	93% 389mg	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	168% 1175mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	39.3% 1338mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	302% 166μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	76% 1139mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	83% 9.13mg	11mg per day for Men 19-50 years
Water	10% 374g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Cooked Ripe Red Tomatoes have 114 times more Vitamin C and 1.3 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 17.9 times more Vitamin A, 19.4 times more Vitamin B1, 36.4 times more Vitamin B2, 18 times more Vitamin B3, 12.7 times more Vitamin B6, 14.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Cooked Ripe Red Tomatoes have 18.1 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 3.5 times more Calcium, 5.3 times more Copper, 25.4 times more Iron, 10.9 times more Magnesium, 10.6 times more Phosphorus, 1.5 times more Potassium, 83.6 times more Selenium, 26.1 times more Sodium and 16.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 22.4 times more Energy, 95.5 times more Fat, 66.7 times more Saturated Fat, 83 times more Omega 3, 69.9 times more Omega 6, 18.2 times more Carbohydrate, 6.2 times more Sugars, 13.9 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.