Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	10%	20%	70%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	91% 88g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	34.4% 11g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	178% 30g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	545% 709g	130g per day for Men 19-50 years
Sugars	34.3% 25g	241% 175g	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% 13g	NA	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	295% 112g	38g per day for Men 19-50 years
Protein	17% 9.5g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	420% 3780μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	500% 6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	538% 7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	531% 85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	615% 8mg	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	32.5% 130μg	848% 3390μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1042% 25μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	113% 680IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	109% 16.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch	Recommended Dietary Allowance
Calcium	11% 110mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	400% 3.6mg	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	85% 6.8mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	233% 980mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	40% 280mg	399% 2790mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	103% 3490mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	582% 320μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	159% 2380mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	227% 25mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.5% 56g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Cooked Ripe Red Tomatoes have 228 times more Vitamin C than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 15.8 times more Vitamin A, 16.7 times more Vitamin B1, 31.8 times more Vitamin B2, 16 times more Vitamin B3, 10.1 times more Vitamin B6, 26.1 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.9 times more Vitamin E and 1.3 times more Vitamin K than Cooked Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch:

• Cooked Ripe Red Tomatoes have 16.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 4 times more Calcium, 4.8 times more Copper, 41.2 times more Iron, 10.9 times more Magnesium, 10 times more Phosphorus, 1.6 times more Potassium, 64 times more Selenium, 21.6 times more Sodium and 17.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch contain 21.7 times more Energy, 80 times more Fat, 73.3 times more Saturated Fat, 210 times more Omega 3, 71.9 times more Omega 6, 17.7 times more Carbohydrate, 7 times more Sugars, 16 times more Fiber and 10.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, POST GREAT GRAINS Banana Nut Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.