Comparing Nutrients in 7 ounces Cereals ready-to-eat, Post, Waffle Crisp VS Tomatoes

Macros Ratio

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

Macro Nutrients

	Cereals ready-to-eat, Post, Waffle Crisp	Tomatoes	Recommended Dietary Allowance
Energy	26.7% 774kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	10.2% 9.92g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	5.6% 1.8g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	11.5% 0.18g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	18.7% 3.2g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	127% 165g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	95% 69g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	23% 8.73g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	23.4% 13g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, Post, Waffle Crisp	Tomatoes	Recommended Dietary Allowance
Vitamin A	163% 1469μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	207% 2.5mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	165% 661μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, Post, Waffle Crisp	Tomatoes	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	223% 18mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	34% 143mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.84% 0.23mg	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	67% 470mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	12.4% 421mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	79% 1183mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.13% 4.96g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, Post, Waffle Crisp vs Tomatoes:

• Cereals ready-to-eat, Post, Waffle Crisp have 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.
• While Raw Ripe Red Tomatoes contain more Vitamin C, 1.4 times more Vitamin E and 6.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.

Comparing minerals per 7 ounces for Cereals ready-to-eat, Post, Waffle Crisp vs Tomatoes:

• Cereals ready-to-eat, Post, Waffle Crisp have 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.
• While Raw Ripe Red Tomatoes contain 37.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• Both Cereals ready-to-eat, Post, Waffle Crisp and Raw Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp have 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 Cereals ready-to-eat, Post, Waffle Crisp as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.