Comparing Nutrients in 14 ounces Tomatoes VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	326% 2937μg	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	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	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	0% 0mg	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	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	10% 375g	0.27% 9.92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Ripe Red Tomatoes have more Vitamin C, 1.4 times more Vitamin E and 6.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 17.6 times more Vitamin A, 33.8 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 21.3 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Ripe Red Tomatoes have 37.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.4 times more Calcium, 3.4 times more Copper, 33.3 times more Iron, 6.5 times more Magnesium, 9.9 times more Phosphorus, more Selenium, 119.2 times more Sodium and 44.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 21.7 times more Energy, 25 times more Fat, 32.1 times more Saturated Fat, 31 times more Omega 3, 20.1 times more Omega 6, 21.3 times more Carbohydrate, 13.2 times more Sugars, 3.7 times more Fiber and 7.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.