Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Tomato Puree	Recommended Dietary Allowance
Energy	26.6% 772kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	13.7% 18g	130g per day for Men 19-50 years
Sugars	107% 78g	13.2% 9.6g	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	NA	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	15% 8.43g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Tomato Puree	Recommended Dietary Allowance
Vitamin A	100% 901μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	19.2% 0.25mg	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	160% 641μg	5.46% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	400% 9.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	42.8% 38.5mg	23.4% 21mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	42.7% 256IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.2% 0.18mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Tomato Puree	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	63.3% 0.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	288% 23mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.6% 0.34mg	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	13% 91mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Frosted Corn Flakes, MALT-O-MEAL vs Tomato Puree:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 17.5 times more Vitamin A, 48.4 times more Vitamin B1, 17.1 times more Vitamin B2, 11 times more Vitamin B3, 12.8 times more Vitamin B6, 29.4 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and more Vitamin D than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 21.9 times more Vitamin E and 17 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Tomato Puree:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 6.5 times more Iron, 7.9 times more Selenium and 16.1 times more Sodium than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 2.4 times more Copper, 1.9 times more Magnesium, 5.4 times more Potassium, 1.5 times more Zinc and 29.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Tomato Puree contain similar levels of Phosphorus per seven ounces.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned Tomato Puree lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 10.2 times more Energy, 5.1 times more Omega 6, 10 times more Carbohydrate, 8.1 times more Sugars and 2.6 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 1.6 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned Tomato Puree provide inadequate amounts of Omega 3 in seven ounces.