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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1774kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	9.74% 3.1g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	8.22% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	25.3% 4.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	300% 390g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	283% 206g	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	26.3% 9.98g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	38% 21.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	12% 109μg	226% 2032μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	438% 5.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	464% 6.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	443% 71mg	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	541% 7.03mg	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	709% 2835μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	886% 21.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	95% 85.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	94% 567IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	5% 50mg	142% 1420mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	32.3% 0.29mg	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	1594% 128mg	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	50.5% 354mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	14% 472mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	81.6% 45μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	137% 2055mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	483% 53mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.31% 11.3g	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, TOOTIE FRUITIES:

• Cooked Ripe Red Tomatoes have 1.2 times more Vitamin C, 56 times more Vitamin E and 28 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 18.7 times more Vitamin A, 32.2 times more Vitamin B1, 60.5 times more Vitamin B2, 29.4 times more Vitamin B3, 19.6 times more Vitamin B6, 48.1 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, TOOTIE FRUITIES:

• Cooked Ripe Red Tomatoes have 2.1 times more Potassium and 37.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 28.5 times more Calcium, 41.4 times more Iron, 2.7 times more Magnesium, 2.8 times more Phosphorus, 19.8 times more Selenium, 41.2 times more Sodium and 83.7 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have similar amounts of Copper per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 21.7 times more Energy, 29.1 times more Fat, 45.8 times more Saturated Fat, 14.5 times more Omega 3, 22.5 times more Omega 6, 21.4 times more Carbohydrate, 18.2 times more Sugars, 3.1 times more Fiber and 4.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.