Comparing Nutrients in 1 pound Tomatoes VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	43% 7.3g	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	290% 376g	130g per day for Men 19-50 years
Sugars	16.5% 12g	217% 157g	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	52.5% 20g	38g per day for Men 19-50 years
Protein	7.13% 4g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	21% 191μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	473% 75.7mg	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	593% 7.7mg	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	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	101% 0.91mg	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	510% 41mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	77.8% 327mg	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	154% 1075mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	309% 34mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.31% 11.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Ripe Red Tomatoes have more Vitamin C, 1.4 times more Vitamin E and 6.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 17.6 times more Vitamin A, 33.8 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 21.3 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Ripe Red Tomatoes have 37.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.4 times more Calcium, 3.4 times more Copper, 33.3 times more Iron, 6.5 times more Magnesium, 9.9 times more Phosphorus, more Selenium, 119.2 times more Sodium and 44.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, Post, Waffle Crisp contain 21.7 times more Energy, 25 times more Fat, 32.1 times more Saturated Fat, 31 times more Omega 3, 20.1 times more Omega 6, 21.3 times more Carbohydrate, 13.2 times more Sugars, 3.7 times more Fiber and 7.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.