Comparing Nutrients in 1 pound Cereals ready-to-eat, FAMILIA VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Tomatoes	Recommended Dietary Allowance
Energy	60.7% 1760kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	145% 105g	16.5% 12g	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	NA	8.57% 6.2g	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	101% 38.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	77% 43g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 72.6μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35% 5.26mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Tomatoes	Recommended Dietary Allowance
Calcium	78.5% 785mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	158% 12.6mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	22.5% 0.52mg	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	218% 1529mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, FAMILIA vs Tomatoes:

• Cereals ready-to-eat, FAMILIA have 8.6 times more Vitamin B1, 28.9 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12 and 2.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 22.8 times more Vitamin C and 2.1 times more Vitamin K than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 1 lb.
• Both Cereals ready-to-eat, FAMILIA as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, FAMILIA vs Tomatoes:

• Cereals ready-to-eat, FAMILIA have 17.3 times more Calcium, 6.9 times more Copper, 10.3 times more Iron, 28.8 times more Magnesium, 14 times more Phosphorus, 2.1 times more Potassium, more Selenium and 11.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 49.7 times more Water than Cereals ready-to-eat, FAMILIA.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, FAMILIA have 21.6 times more Energy, 31.5 times more Fat, 25.4 times more Saturated Fat, 30.7 times more Omega 3, 19.4 times more Omega 6, 19 times more Carbohydrate, 8.8 times more Sugars, 7.1 times more Fiber and 10.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, FAMILIA as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.