Comparing Nutrients in 1 pound Tomatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	63% 1823kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	18.8% 18.2g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	51% 16.3g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.54% 0.073g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	300% 391g	130g per day for Men 19-50 years
Sugars	16.5% 12g	214% 155g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	9.55% 3.63g	38g per day for Men 19-50 years
Protein	7.13% 4g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	21% 191μg	420% 3778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	525% 6.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	548% 7.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	525% 84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	645% 8.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	420% 1678μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1051% 25.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	112% 101mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	224% 1343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	70.6% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	378% 30.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	17.3% 72.6mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	9.6% 327mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	84% 46.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	161% 2409mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	229% 25.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.37% 13.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Ripe Red Tomatoes have 4.2 times more Vitamin E and 6.1 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 19.8 times more Vitamin A, 37.6 times more Vitamin B1, 82.6 times more Vitamin B2, 31.2 times more Vitamin B3, 23.1 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• Raw Ripe Red Tomatoes have 3.3 times more Potassium and 31.5 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.9 times more Calcium, 2.4 times more Copper, 24.7 times more Iron, 1.5 times more Magnesium, 3 times more Phosphorus, more Selenium, 106.2 times more Sodium and 32.7 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 1.5 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While Cereals ready-to-eat, POST, FRUITY PEBBLES contain 22.3 times more Energy, 20.1 times more Fat, 128.6 times more Saturated Fat, 5.3 times more Omega 3, 22.1 times more Carbohydrate, 13 times more Sugars and 5.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.