Comparing Nutrients in 5 ounces Tomatoes VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	3.37% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	98% 128g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	105% 76g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	14% 7.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	131% 1179μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	165% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	164% 26.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	207% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.06% 1.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.13% 21.3mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	119% 9.5mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	20% 83.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	46% 322mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	7.34% 249mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	125% 69μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	8.98% 135mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.054% 2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, POST, GOLDEN CRISP per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Tomatoes have more Vitamin C, 1.6 times more Vitamin E and 8.8 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 19.8 times more Vitamin A, 37.8 times more Vitamin B1, 84.2 times more Vitamin B2, 31.1 times more Vitamin B3, 23.8 times more Vitamin B6, 24.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Tomatoes vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 5 ounces of Tomatoes have 1.3 times more Potassium and 67.5 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 3.4 times more Copper, 24.8 times more Iron, 5.4 times more Magnesium, 9.5 times more Phosphorus, more Selenium, 19 times more Sodium and 32.9 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 21.1 times more Energy, 12.7 times more Omega 3, 7 times more Omega 6, 23.2 times more Carbohydrate, 20.4 times more Sugars, 4.2 times more Fiber and 6.3 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein