Comparing Nutrients in 5 ounces Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	23% 662kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	26.8% 26g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	143% 2.3g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	57.8% 9.82g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	72% 94g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	35.5% 25.8g	4.87% 3.53g	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	NA	2.56% 1.86g	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	NA	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31.3% 12g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	28.4% 16g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.1% 0.014mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.77% 0.28mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.83% 0.14mg	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.27% 0.043mg	8.6% 0.11mg	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	5.3% 21.3μg	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	36% 32.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	8.4% 1.26mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	31% 37μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.23% 72.3mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	12.6% 0.11mg	12% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0.35% 14μg	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	71.6% 5.73mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	13.5% 56.7mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	7.4% 0.17mg	6.47% 0.15mg	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	65.4% 458mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	12% 412mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	3.1% 1.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	7% 105mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	5.15% 0.57mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 3.3 times more Vitamin B1, 1.6 times more Vitamin E and 9.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain more Vitamin A, 2.7 times more Vitamin B3, 1.3 times more Vitamin B5, 2.6 times more Vitamin B6 and 76 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B9 per five ounces.
• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 4.6 times more Calcium, 5.9 times more Iron, 4.4 times more Magnesium, 11.5 times more Phosphorus, 1.3 times more Potassium, 2.4 times more Selenium, 6.7 times more Sodium and 2.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 31.4 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• Both Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola and Cooked Ripe Red Tomatoes contain similar levels of Copper and Manganese per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have 25.9 times more Energy, 166.6 times more Fat, 186.7 times more Saturated Fat, 806 times more Omega 3, 165 times more Omega 6, 16.5 times more Carbohydrate, 7.3 times more Sugars, 12 times more Fiber and 11.8 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein