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

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Tomatoes	17%	9%	74%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes	Recommended Dietary Allowance
Energy	26.6% 772kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.78% 1.73g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.66% 0.21g	0.17% 0.056g	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	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	107% 78g	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	6.27% 2.4g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	15% 8.43g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes	Recommended Dietary Allowance
Vitamin A	100% 901μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	200% 2.4mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	209% 2.7mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	200% 32mg	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	246% 3.2mg	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	160% 641μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	26.5% 0.24mg	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	288% 23mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	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	13% 91mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	20% 11μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	59.7% 895mg	0.66% 9.92mg	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	5.07% 188g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 10.8 times more Vitamin A, 32.7 times more Vitamin B1, 72.1 times more Vitamin B2, 27.1 times more Vitamin B3, 20.1 times more Vitamin B6, 21.5 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6 times more Vitamin E and 39.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

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

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 2 times more Copper, 43 times more Iron, 1.9 times more Phosphorus, more Selenium, 90.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.3 times more Calcium, 2.9 times more Potassium and 31.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 21.6 times more Energy, 5.3 times more Omega 6, 23.2 times more Carbohydrate, 14.9 times more Sugars and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Raw Ripe Red Tomatoes have similar amounts of Fiber per 7 oz.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.