Comparing Nutrients in 1 pound RALSTON Corn Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Energy	60% 1742kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.26% 4.13g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	7.4% 1.26g	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	307% 399g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	49% 35.6g	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	8.4% 6.08g	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	% 6.7g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 21g	% 0g	g per day for Men 19-50 years
Fiber	32.2% 12.2g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	47.8% 26.8g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	494% 4450μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1695% 20.3mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	607% 7.9mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	596% 95mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9% 0.45mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	665% 8.65mg	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	810% 3239μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1013% 24.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	328% 295mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	216% 1297IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.091mg	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

	RALSTON Corn Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	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	1100% 88mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	18.7% 0.43mg	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	21.4% 150mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	173% 2590mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	8.25% 0.91mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.41% 15g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of RALSTON Corn Flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 23.4 times more Vitamin A, 121.2 times more Vitamin B1, 91.6 times more Vitamin B2, 35.4 times more Vitamin B3, 23.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 4.7 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for RALSTON Corn Flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Corn Flakes have 1.3 times more Copper, 71.9 times more Iron, 1.4 times more Phosphorus, more Selenium and 114.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium and 28.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Flakes have 21.3 times more Energy, 5.7 times more Omega 3, 3.5 times more Omega 6, 22.6 times more Carbohydrate, 3 times more Sugars, 2.3 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, RALSTON Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Fructose per 1 lb.
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.