Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	33.5% 970kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	24.5% 7.85g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	75.8% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	82.2% 107g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	54% 39.3g	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	3.6% 2.6g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	56.5% 0.73mg	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	6.45% 25.8μg	41.7% 167μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	2.2% 22mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	143% 1.3mg	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	17% 1.35mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	345% 7.93mg	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	7.94% 55.6mg	122% 855mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	75.2% 8.28mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, granola, homemade per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 19 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 15.2 times more Vitamin B1, 16.1 times more Vitamin B2, 5.1 times more Vitamin B3, 5.8 times more Vitamin B5, 4.7 times more Vitamin B6, 6.5 times more Vitamin B9, 19.8 times more Vitamin E and 1.9 times more Vitamin K than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Cooked Ripe Red Tomatoes have 16.2 times more Water than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 6.9 times more Calcium, 8.6 times more Copper, 5.8 times more Iron, 18.7 times more Magnesium, 38.1 times more Manganese, 15.4 times more Phosphorus, 2.5 times more Potassium, 50.8 times more Selenium and 29.8 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, granola, homemade contain 27.2 times more Energy, 221 times more Fat, 263.8 times more Saturated Fat, 305.5 times more Omega 3, 171.3 times more Omega 6, 13.4 times more Carbohydrate, 8 times more Sugars, 12.7 times more Fiber and 14.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein