Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	0.72% 0.69g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.58% 0.18g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	1.8% 0.3g	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	138% 180g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	128% 93g	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	9.92% 3.77g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	11.8% 6.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	154% 1389μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	493% 6.4mg	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	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	107% 96mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	12.8% 0.12mg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	1.9% 7.94mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.14% 141mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	113% 1697mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	87.3% 9.6mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, MALT-O-MEAL, CORN BURSTS 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, MALT-O-MEAL, CORN BURSTS:

• 7 ounces of Cooked Ripe Red Tomatoes have 8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 29.2 times more Vitamin A, 67.2 times more Vitamin B1, 124.5 times more Vitamin B2, 60.6 times more Vitamin B3, 40.9 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin B12, 2.1 times more Vitamin C and more Vitamin D than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.3 times more Copper, 2.3 times more Magnesium, 3.1 times more Potassium and 37.7 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 8.5 times more Iron, 1.3 times more Phosphorus, 13 times more Selenium, 77.7 times more Sodium and 34.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Magnesium
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 21.4 times more Energy, 22.6 times more Carbohydrate, 18.8 times more Sugars, 2.7 times more Fiber and 3.5 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.