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

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	132% 3840kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	9.4% 9.1g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	7.1% 2.27g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	16.3% 2.77g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	677% 880g	130g per day for Men 19-50 years
Sugars	34.3% 25g	108% 78.4g	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	18.5% 13.4g	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	% 15g	g per day for Men 19-50 years
Sucrose	% 0g	% 46g	g per day for Men 19-50 years
Fiber	18.4% 7g	71% 27g	38g per day for Men 19-50 years
Protein	17% 9.5g	105% 59g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	1090% 9810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	3736% 45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1338% 17.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	1315% 210mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	20% 0.99mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1467% 19mg	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	1785% 7140μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2233% 53.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	722% 650mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	477% 2860IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	11% 110mg	2% 20mg	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	85% 6.8mg	2425% 194mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	16.7% 70mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	41.3% 0.95mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	40% 22μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	381% 5710mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.89% 33g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS RALSTON Corn Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.3 times more Vitamin B5, 28 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 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.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 1 kilogram of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

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

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.3 times more Magnesium, 2 times more Potassium and 28.5 times more Water than RALSTON Corn Flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 28.5 times more Iron, 4.4 times more Selenium and 51.9 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and RALSTON Corn Flakes contain similar levels of Copper, Manganese and Phosphorus per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium
• 1 kilogram of RALSTON Corn Flakes lack sufficient amounts of Magnesium
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Calcium and Zinc in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, RALSTON Corn Flakes contains 21.3 times more Energy, 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.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.