Comparing Nutrients in 1 kilogram RALSTON Corn Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Energy	132% 3840kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	9.4% 9.1g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	7.1% 2.27g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	16.3% 2.77g	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	677% 880g	30% 39g	130g per day for Men 19-50 years
Sugars	108% 78.4g	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	18.5% 13.4g	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	% 15g	% 12.5g	g per day for Men 19-50 years
Sucrose	% 46g	% 0g	g per day for Men 19-50 years
Fiber	71% 27g	31.6% 12g	38g per day for Men 19-50 years
Protein	105% 59g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	1090% 9810μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3736% 45mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1338% 17.4mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1315% 210mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 0.99mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1467% 19mg	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	1785% 7140μg	37.5% 150μg	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	152% 137mg	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	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

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	2% 20mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	2425% 194mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	41.3% 0.95mg	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	47% 330mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	381% 5710mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.89% 33g	25.5% 945g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 23.4 times more Vitamin A, 121.2 times more Vitamin B1, 91.6 times more Vitamin B2, 35.4 times more Vitamin B3, 23.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 4.7 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 kg.

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

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Copper, 71.9 times more Iron, 1.4 times more Phosphorus, more Selenium and 114.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium and 28.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Corn Flakes have 21.3 times more Energy, 5.7 times more Omega 3, 3.5 times more Omega 6, 22.6 times more Carbohydrate, 3 times more Sugars, 2.3 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Fructose per 1 kg.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 kg.