Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	4%	9%	87%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Energy	62% 1796kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	19.5% 19g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.2% 5.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	25.3% 4.3g	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	302% 393g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	261% 189g	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	21.5% 8.16g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	34% 19g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Vitamin A	42% 376μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	472% 5.67mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	492% 6.4mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.6mg	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	579% 7.53mg	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	756% 3025μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.27mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH	Tomatoes	Recommended Dietary Allowance
Calcium	15% 150mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	60.5% 0.54mg	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	1701% 136mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	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	48.6% 340mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.5% 494mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	66% 36.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	191% 2871mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	515% 56.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 2 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.
• While Raw Ripe Red Tomatoes contain more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 3.3 times more Calcium, 2 times more Copper, 111.1 times more Iron, 3.1 times more Phosphorus, more Selenium, 126.6 times more Sodium and 73.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.2 times more Potassium and 37.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH have 22 times more Energy, 20.9 times more Fat, 43.4 times more Saturated Fat, 10.7 times more Omega 3, 11.9 times more Omega 6, 22.2 times more Carbohydrate, 15.8 times more Sugars, 1.5 times more Fiber and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, BERRY COLOSSAL CRUNCH as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.