Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	RALSTON Corn Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	132% 3840kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	677% 880g	31% 40g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	% 12g	g per day for Men 19-50 years
Sucrose	% 46g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	18.4% 7g	38g per day for Men 19-50 years
Protein	105% 59g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	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	1785% 7140μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2233% 53.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	722% 650mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	477% 2860IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.33% 0.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.89% 33g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of RALSTON Corn Flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 40.9 times more Vitamin A, 124.5 times more Vitamin B1, 79.1 times more Vitamin B2, 39.5 times more Vitamin B3, 24.1 times more Vitamin B6, 54.9 times more Vitamin B9, more Vitamin B12, 2.9 times more Vitamin C and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin B5, 28 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.

Comparing minerals per 1 kilogram for RALSTON Corn Flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 28.5 times more Iron, 4.4 times more Selenium, 51.9 times more Sodium and 1.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.5 times more Calcium, 1.3 times more Magnesium, 2 times more Potassium and 28.5 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cooked Ripe Red Tomatoes have similar amounts of Copper, Manganese and Phosphorus per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 21.3 times more Energy, 8.5 times more Omega 3, 6.6 times more Omega 6, 21.9 times more Carbohydrate, 3.1 times more Sugars, 3.9 times more Fiber and 6.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Cooked Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.