Comparing Nutrients in 1 kilogram Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	80.3% 25.7g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	7.5% 0.12g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	32% 5.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	667% 868g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	664% 481g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	87% 33g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	534% 4810μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	1042% 12.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1085% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	1042% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	1277% 16.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	222% 200mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	1.33% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Recommended Dietary Allowance
Calcium	10% 100mg	333% 3330mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	354% 3.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	3750% 300mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	103% 720mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	59% 2010mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	233% 3500mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1136% 125mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.68% 25g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 kilogram of Tomatoes has 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 11.5 times more Vitamin A, 33.8 times more Vitamin B1, 74.2 times more Vitamin B2, 28.1 times more Vitamin B3, 20.8 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 1 kilogram of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 1 kilogram for Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS:

• 1 kilogram of Tomatoes has 37.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• While 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 33.3 times more Calcium, 5.4 times more Copper, 111.1 times more Iron, 2.5 times more Magnesium, 3 times more Phosphorus, more Selenium, 70 times more Sodium and 73.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS contains 21.6 times more Energy, 23.1 times more Fat, 91.8 times more Saturated Fat, 6.8 times more Omega 6, 22.3 times more Carbohydrate, 18.3 times more Sugars, 2.8 times more Fiber and 3.9 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS provide inadequate amounts of Omega 3 in one kilogram.