Comparing Nutrients in 1 kilogram Cereals ready-to-eat, UNCLE SAM CEREAL VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	119% 3460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	120% 116g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.46g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2689% 43g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	99% 17g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	506% 658g	31% 40g	130g per day for Men 19-50 years
Sugars	21.5% 15.6g	34.3% 25g	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	2.9% 2.1g	18% 13g	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	% 4.1g	% 12g	g per day for Men 19-50 years
Sucrose	% 9.4g	% 0g	g per day for Men 19-50 years
Fiber	534% 203g	18.4% 7g	38g per day for Men 19-50 years
Protein	285% 160g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	566% 6.8mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.27mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	300% 48mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	124% 6.2mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	735% 9.56mg	60.8% 0.79mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	133% 530μg	32.5% 130μg	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	26.7% 24mg	253% 228mg	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	60% 9mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	95% 950mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	836% 7.5mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	504% 40.3mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	490% 2060mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1570% 36mg	45.7% 1.05mg	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	534% 3740mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	131% 4460mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	1605% 883μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	137% 2060mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	352% 38.7mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	1.2% 44.3g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, UNCLE SAM CEREAL vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 18.9 times more Vitamin B1, 5.8 times more Vitamin B2, 9 times more Vitamin B3, 4.8 times more Vitamin B5, 12.1 times more Vitamin B6, 4.1 times more Vitamin B9 and 1.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 9.5 times more Vitamin C and 1.6 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cooked 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, UNCLE SAM CEREAL vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 8.6 times more Calcium, 10 times more Copper, 5.9 times more Iron, 22.9 times more Magnesium, 34.4 times more Manganese, 13.4 times more Phosphorus, 2 times more Potassium, 176.6 times more Selenium, 18.7 times more Sodium and 27.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 21.3 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, UNCLE SAM CEREAL have 19.2 times more Energy, 105.5 times more Fat, 63.1 times more Saturated Fat, 2151 times more Omega 3, 40.1 times more Omega 6, 16.4 times more Carbohydrate, 29 times more Fiber and 16.8 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.6 times more Sugars and 6.2 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.