Comparing Nutrients in 1 pound Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	58% 1678kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.16% 4.04g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.73g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	5.67% 0.091g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	8.75% 1.5g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 407g	14% 18g	130g per day for Men 19-50 years
Sugars	321% 233g	15.6% 11.3g	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	19.6% 14g	8.2% 5.94g	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	% 37.4g	% 5.35g	g per day for Men 19-50 years
Sucrose	% 161g	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	46.7% 26g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	280% 2517μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	658% 7.9mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	756% 9.83mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	713% 114mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.8% 1.44mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	721% 9.38mg	27.6% 0.36mg	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	840% 3361μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1261% 30.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	139% 125mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	114% 685IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.16% 5μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5% 50mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	37.8% 0.34mg	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	449% 36mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	49.7% 209mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	168% 3.86mg	20.7% 0.48mg	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	144% 1007mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	27.2% 925mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	224% 123μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	61.7% 925mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 23.1 times more Vitamin A, 48.3 times more Vitamin B1, 98.5 times more Vitamin B2, 47.3 times more Vitamin B3, 2.5 times more Vitamin B5, 26.2 times more Vitamin B6, 57 times more Vitamin B9, more Vitamin B12, 1.2 times more Vitamin C and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.3 times more Vitamin E and 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 1 pound for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 3.9 times more Copper, 11.6 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 7.9 times more Phosphorus, 54.4 times more Selenium, 18.5 times more Sodium and 52.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 34.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 20.6 times more Energy, 10 times more Omega 3, 7.8 times more Omega 6, 22.4 times more Carbohydrate, 20.6 times more Sugars, 2.4 times more Fructose, 3.7 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.