Comparing Nutrients in 1 kilogram Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Tomatoes	Recommended Dietary Allowance
Energy	161% 4670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	189% 183g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	87.5% 28g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	1008% 16g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	408% 69.3g	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	508% 661g	30% 39g	130g per day for Men 19-50 years
Sugars	251% 182g	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	221% 84g	31.6% 12g	38g per day for Men 19-50 years
Protein	201% 112g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.7% 0.1mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.5% 2mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	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	37.5% 150μg	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	3.33% 3mg	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	59.3% 8.9mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	218% 262μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Tomatoes	Recommended Dietary Allowance
Calcium	51% 510mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	2.5% 100μg	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	505% 40.4mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	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	461% 3230mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	85.6% 2910mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	22% 12μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	49.3% 740mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.81% 30g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Tomatoes:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.2 times more Vitamin B1, 1.6 times more Vitamin E and 3.3 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B6 and 45.7 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 and Vitamin B9 per 1 kg.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Tomatoes:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 5.1 times more Calcium, 1.4 times more Copper, 15 times more Iron, 3.6 times more Magnesium, 13.5 times more Phosphorus, 1.2 times more Potassium, more Selenium, 14.8 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 31.5 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Raw Ripe Red Tomatoes have similar amounts of Manganese per 1 kg.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 25.9 times more Energy, 91.7 times more Fat, 100 times more Saturated Fat, 537.3 times more Omega 3, 86.6 times more Omega 6, 17 times more Carbohydrate, 6.9 times more Sugars, 7 times more Fiber and 12.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.