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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	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	0.82% 0.79g	23% 22.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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% 15.4g	233% 302g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 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	101% 38.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	50.3% 28g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	181% 1627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	235% 3.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	225% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	61.5% 3.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	278% 3.6mg	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	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	60.4% 54.4mg	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	14.3% 2.14mg	61.4% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	209% 1.88mg	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	487% 39mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	167% 1167mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	44.6% 1516mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	125% 68.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	65% 972mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	99% 11mg	11mg per day for Men 19-50 years
Water	10% 375g	0.91% 33.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Raw Ripe Red Tomatoes have more Vitamin C and 4.6 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 9.8 times more Vitamin A, 18.4 times more Vitamin B1, 40.5 times more Vitamin B2, 15.3 times more Vitamin B3, 8.7 times more Vitamin B5, 11.4 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin E than Raw Ripe Red Tomatoes.

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

• Raw 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 4.3 times more Calcium, 8 times more Copper, 36.4 times more Iron, 10.9 times more Magnesium, 21.7 times more Manganese, 12.3 times more Phosphorus, 1.6 times more Potassium, more Selenium, 49 times more Sodium and 16.1 times more Zinc than Raw 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, 28 times more Fat, 28.6 times more Saturated Fat, 24.3 times more Omega 3, 27.7 times more Omega 6, 19.6 times more Carbohydrate, 9 times more Sugars, 8.1 times more Fiber and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw 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.