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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	60.7% 1760kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	10% 3.23g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	26% 0.42g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	41.3% 7.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	258% 335g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	145% 105g	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	8.2% 5.94g	NA	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	101% 38.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	192% 2.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	35% 0.45mg	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	14.7% 59μg	18% 72.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	55% 1.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	3.02% 2.72mg	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	17% 2.54mg	35% 5.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	14.4% 17.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	5% 50mg	78.5% 785mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	205% 1.85mg	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	38.6% 3.1mg	158% 12.6mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	342% 1438mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	18% 127mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	66% 2241mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	143% 78.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	79% 8.7mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.23% 8.6g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 38 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 8.9 times more Vitamin B1, 25 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B9 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 49.7 times more Water than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 15.7 times more Calcium, 5.4 times more Copper, 4.1 times more Iron, 35.2 times more Magnesium, 12 times more Phosphorus, 2.3 times more Potassium, 34.6 times more Selenium and 13.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, FAMILIA contain 21.6 times more Energy, 57.3 times more Fat, 47.4 times more Saturated Fat, 46 times more Omega 3, 36.9 times more Omega 6, 18.4 times more Carbohydrate, 9.3 times more Sugars, 12.1 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.