Comparing Nutrients in 14 ounces Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	265% 344g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	263% 191g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	34.5% 13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	212% 1909μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	430% 5.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	414% 66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	507% 6.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	132% 1322mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	141% 1.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	23.5% 798mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	37.5% 20.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	93% 1389mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	451% 49.6mg	11mg per day for Men 19-50 years
Water	10% 375g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Tomatoes have 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 11.5 times more Vitamin A, 33.8 times more Vitamin B1, 74.2 times more Vitamin B2, 28.1 times more Vitamin B3, 20.8 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 14 ounces of Tomatoes have 37.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 33.3 times more Calcium, 5.4 times more Copper, 111.1 times more Iron, 2.5 times more Magnesium, 3 times more Phosphorus, more Selenium, 70 times more Sodium and 73.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Potassium per 14 ounces.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain 21.6 times more Energy, 23.1 times more Fat, 91.8 times more Saturated Fat, 6.8 times more Omega 6, 22.3 times more Carbohydrate, 18.3 times more Sugars, 2.8 times more Fiber and 3.9 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in 14 ounces.