Comparing Nutrients in 1 kilogram Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	14%	2%	84%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Energy	16.6% 480kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.6% 101g	30% 39g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.9% 3g	31.6% 12g	38g per day for Men 19-50 years
Protein	30% 16.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	117% 1.4mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	NA	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	152% 137mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.67% 0.1mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt	Tomatoes	Recommended Dietary Allowance
Calcium	37% 370mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	649% 52mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	4.76% 20mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	49.6% 1.14mg	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	31.4% 220mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	6.36% 0.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	24% 883g	25.5% 945g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt VS Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt versus 1 kg of Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs Tomatoes:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt has 3.8 times more Vitamin B1, 5.3 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.9 times more Vitamin B6 than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains more Vitamin C, 54 times more Vitamin E and more Vitamin K than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt vs Tomatoes:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt has 3.7 times more Calcium and 19.2 times more Iron than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains 5.5 times more Magnesium and 16.9 times more Potassium than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt and Tomatoes contain similar levels of Phosphorus and Water per one kilogram.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt lack sufficient amounts of Magnesium and Potassium
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Raw Ripe Red Tomatoes lack sufficient amounts of Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt has 2.6 times more Carbohydrate and 1.9 times more Protein than Tomatoes.
• While 1 kg of Raw Ripe Red Tomatoes contains 20.2 times more Sugars and 4 times more Fiber than Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt.
• 1 kilogram of Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt provide inadequate amounts of Fiber
• 1 kilogram of Tomatoes provide inadequate amounts of Protein
• Both Cereals, MALT-O-MEAL, original, plain, prepared with water, without salt as well as Raw Ripe Red Tomatoes provide inadequate amounts of Energy in one kilogram.