Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST SELECTS Blueberry Morning

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST SELECTS Blueberry Morning	6%	12%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Energy	6.2% 180kcal	136% 3950kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	54.6% 53g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	18.8% 6g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	88% 1.4g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	80% 13.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	628% 816g	130g per day for Men 19-50 years
Sugars	34.3% 25g	403% 292g	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	124% 47g	38g per day for Men 19-50 years
Protein	17% 9.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	444% 4000μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	583% 7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	615% 8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	569% 91mg	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	692% 9mg	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	455% 1820μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1125% 27μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	10% 9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	122% 730IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	106% 127μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Blueberry Morning	Recommended Dietary Allowance
Calcium	11% 110mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	222% 2mg	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	413% 33mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	136% 570mg	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	231% 1620mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	57.4% 1950mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	304% 167μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	227% 3410mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	145% 16mg	11mg per day for Men 19-50 years
Water	25.5% 943g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST SELECTS Blueberry Morning per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 kilogram of Cooked Ripe Red Tomatoes has 25.3 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 16.7 times more Vitamin A, 19.4 times more Vitamin B1, 36.4 times more Vitamin B2, 17.1 times more Vitamin B3, 11.4 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, more Vitamin D, 2.8 times more Vitamin E and 4.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, POST SELECTS Blueberry Morning have insufficient amounts of Vitamin C

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Blueberry Morning:

• 1 kilogram of Cooked Ripe Red Tomatoes has 20.1 times more Water than Cereals ready-to-eat, POST SELECTS Blueberry Morning.
• While 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 3.7 times more Calcium, 2.7 times more Copper, 4.9 times more Iron, 6.3 times more Magnesium, 5.8 times more Phosphorus, 33.4 times more Selenium, 31 times more Sodium and 11.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Blueberry Morning contain similar levels of Potassium per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST SELECTS Blueberry Morning contains 21.9 times more Energy, 48.2 times more Fat, 70.5 times more Omega 3, 32.3 times more Omega 6, 20.3 times more Carbohydrate, 11.7 times more Sugars, 6.7 times more Fiber and 6.8 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein