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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	54% 1569kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	5.24% 5.1g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	301% 392g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	49% 35.5g	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	4.77% 1.8g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	49% 27.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	12% 109μg	229% 2064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	427% 5.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	447% 5.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	429% 68.7mg	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	527% 6.85mg	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	1372% 5488μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	860% 20.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	92% 82.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	91% 549IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	5% 50mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	122% 1.1mg	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	1546% 124mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	26% 109mg	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	78.4% 549mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	15.2% 517mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	279% 4191mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	468% 51.5mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.42% 15.4g	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, MALT-O-MEAL, Crispy Rice:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 19 times more Vitamin A, 31.4 times more Vitamin B1, 58.2 times more Vitamin B2, 28.5 times more Vitamin B3, 19.1 times more Vitamin B6, 93.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.

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

• Cooked Ripe Red Tomatoes have 1.6 times more Calcium, 1.9 times more Potassium and 27.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 3.2 times more Copper, 40.1 times more Iron, 2.7 times more Magnesium, 4.3 times more Phosphorus, 84 times more Sodium and 81.1 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.8 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 19.2 times more Energy, 10.2 times more Fat, 21.5 times more Carbohydrate, 3.1 times more Sugars and 6.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.