Comparing Nutrients in 5 ounces 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	0.88% 25.5kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	13.4% 2.28g	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	91% 118g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	68% 49g	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	148% 23.7mg	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	185% 2.4mg	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	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	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	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.4% 34mg	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	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	24.3% 102mg	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	48% 336mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.096% 3.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.