Comparing Nutrients in 1 kilogram Tomatoes VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	8.97% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	3.34% 1.07g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	8.75% 0.14g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	24.8% 4.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	694% 902g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	542% 393g	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	31.6% 12g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	504% 4540μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	1008% 12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1054% 13.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	1008% 161mg	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	1238% 16mg	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	808% 3230μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2017% 48.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	216% 194mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	215% 1290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	6% 0.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	10% 100mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	133% 1.2mg	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	1450% 116mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	28.6% 120mg	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	65.7% 460mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	24% 820mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	100% 55μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	301% 4510mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	22% 2.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.81% 30g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Ripe Red Tomatoes have 6 times more Vitamin E and 39.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 10.8 times more Vitamin A, 32.7 times more Vitamin B1, 72.1 times more Vitamin B2, 27.1 times more Vitamin B3, 20.1 times more Vitamin B6, 21.5 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Tomatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 2.9 times more Potassium and 31.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2 times more Copper, 43 times more Iron, 1.9 times more Phosphorus, more Selenium, 90.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Magnesium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 21.6 times more Energy, 5.3 times more Omega 6, 23.2 times more Carbohydrate, 14.9 times more Sugars and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Fiber per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.