Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	52% 8.8g	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	233% 302g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	129% 94g	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	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	278% 3.6mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	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	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	209% 1.88mg	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	487% 39mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	427% 9.8mg	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	167% 1167mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	99% 11mg	11mg per day for Men 19-50 years
Water	10% 374g	0.91% 33.7g	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, wheat and bran, presweetened with nuts and fruits:

• Cooked Ripe Red Tomatoes have more Vitamin C and 1.6 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 17.1 times more Vitamin A, 18.9 times more Vitamin B1, 35 times more Vitamin B2, 17.1 times more Vitamin B3, 6 times more Vitamin B5, 11.5 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.1 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Cooked Ripe Red Tomatoes have 11.1 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.9 times more Calcium, 6.3 times more Copper, 14.4 times more Iron, 13.3 times more Magnesium, 23.6 times more Manganese, 10.5 times more Phosphorus, 1.8 times more Potassium, 34.6 times more Selenium, 22.3 times more Sodium and 19.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 21.4 times more Energy, 50.9 times more Fat, 53.3 times more Saturated Fat, 36.5 times more Omega 3, 52.8 times more Omega 6, 19 times more Carbohydrate, 9.5 times more Sugars, 13.9 times more Fiber and 7.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.