Comparing Nutrients in 7 ounces Frosted Corn Flakes, MALT-O-MEAL VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.84g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	107% 78g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	5.22% 2g	38g per day for Men 19-50 years
Protein	15% 8.43g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	100% 901μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	246% 3.2mg	2.6% 0.034mg	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	2.5% 9.92μg	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	17.4% 15.7mg	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	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	24.7% 0.22mg	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	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.16% 5.95g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Frosted Corn Flakes, MALT-O-MEAL VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Frosted Corn Flakes, MALT-O-MEAL versus 7 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 50.4 times more Vitamin A, 26.3 times more Vitamin B1, 39.1 times more Vitamin B2, 22.6 times more Vitamin B3, 94.7 times more Vitamin B6, 64.6 times more Vitamin B9, more Vitamin B12, 2.5 times more Vitamin C and more Vitamin D than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 9.2 times more Vitamin E and 12 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 Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Frosted Corn Flakes, MALT-O-MEAL vs Stewed Canned Tomatoes:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 8.7 times more Iron, 2.3 times more Phosphorus, 9.2 times more Selenium, 2 times more Sodium and 1.4 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 2.5 times more Potassium and 30.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Stewed Canned Tomatoes contain similar levels of Copper and Magnesium per seven ounces.
• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Frosted Corn Flakes, MALT-O-MEAL have 15 times more Energy, 5.7 times more Omega 6, 14.6 times more Carbohydrate, 11.2 times more Sugars and 4.7 times more Protein than Stewed Canned Tomatoes.
• Both Frosted Corn Flakes, MALT-O-MEAL and Stewed Canned Tomatoes offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in seven ounces.