Comparing Nutrients in 1 pound Cereals ready-to-eat, POST, COCOA PEBBLES VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, COCOA PEBBLES	5%	9%	86%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	62% 1801kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	51% 16.3g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	4.25% 0.068g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.27% 0.39g	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	299% 389g	14% 18g	130g per day for Men 19-50 years
Sugars	224% 162g	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	NA	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19% 7.26g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	39% 21.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	391% 3520μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	523% 6.8mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	488% 78mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	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	391% 1565μg	14.7% 59μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	983% 23.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	115% 103mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	209% 1252IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.93% 0.59mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.9% 5.9μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, COCOA PEBBLES	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	9.98% 100mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	151% 1.36mg	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	352% 28mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	33.5% 141mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	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	61.6% 431mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	25.7% 875mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	115% 63.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	180% 2694mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	214% 23.6mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.31% 11.3g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, COCOA PEBBLES VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, POST, COCOA PEBBLES versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES has 32.3 times more Vitamin A, 36.1 times more Vitamin B1, 68.2 times more Vitamin B2, 32.3 times more Vitamin B3, 21.5 times more Vitamin B6, 26.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin C, 4.3 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, POST, COCOA PEBBLES.
• 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cereals ready-to-eat, POST, COCOA PEBBLES vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES has 2 times more Calcium, 4 times more Copper, 9.1 times more Iron, 3.4 times more Magnesium, 3.4 times more Phosphorus, 28 times more Selenium, 54 times more Sodium and 37.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 37.7 times more Water than Cereals ready-to-eat, POST, COCOA PEBBLES.
• Both Cereals ready-to-eat, POST, COCOA PEBBLES and Cooked Ripe Red Tomatoes contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, POST, COCOA PEBBLES has 22.1 times more Energy, 37.3 times more Fat, 240 times more Saturated Fat, 21.4 times more Carbohydrate, 14.4 times more Sugars, 2.3 times more Fiber and 5.1 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals ready-to-eat, POST, COCOA PEBBLES as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in one pound.