Comparing Nutrients in 1 pound Tomatoes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.26% 4.13g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	3.2% 1.03g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	7.4% 1.26g	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	307% 399g	130g per day for Men 19-50 years
Sugars	16.5% 12g	49% 35.6g	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	8.4% 6.08g	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	% 6.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 21g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	32.2% 12.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	21% 191μg	494% 4450μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	1695% 20.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	607% 7.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	596% 95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	9% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	665% 8.65mg	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	810% 3239μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1013% 24.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	328% 295mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	216% 1297IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	0.6% 0.091mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	37.8% 0.34mg	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	1100% 88mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	18.7% 0.43mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	173% 2590mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.41% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs RALSTON Corn Flakes:

• Raw Ripe Red Tomatoes have 27 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 23.4 times more Vitamin A, 121.2 times more Vitamin B1, 91.6 times more Vitamin B2, 35.4 times more Vitamin B3, 23.8 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 4.7 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Vitamin B5 per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs RALSTON Corn Flakes:

• Raw Ripe Red Tomatoes have 5 times more Calcium, 1.6 times more Magnesium, 2.2 times more Potassium and 28.6 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• While Cereals ready-to-eat, RALSTON Corn Flakes contain 1.3 times more Copper, 71.9 times more Iron, 1.4 times more Phosphorus, more Selenium and 114.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, RALSTON Corn Flakes contain 21.3 times more Energy, 5.7 times more Omega 3, 3.5 times more Omega 6, 22.6 times more Carbohydrate, 3 times more Sugars, 2.3 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, RALSTON Corn Flakes have similar amounts of Fructose per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.