Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	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	137% 178g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	118% 85.6g	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	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	14% 5.36g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	15% 8.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	13% 2.1mg	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	6.1% 0.079mg	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	7.44% 29.8μg	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	0.44% 0.4mg	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	34.4% 5.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	2.2% 22mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	51% 4.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	29% 121mg	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	47% 329mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	13% 448mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	59.8% 897mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	20% 2.2mg	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, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Cooked Ripe Red Tomatoes have 2.7 times more Vitamin A, 2 times more Vitamin B6 and 114 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 4.2 times more Vitamin B1, 2.3 times more Vitamin B2, 2 times more Vitamin B3 and 4.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin A and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 7 ounces of Cooked Ripe Red Tomatoes have 37.7 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 3 times more Iron, 6.8 times more Magnesium, 5.9 times more Phosphorus, 41.1 times more Sodium and 7.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Zinc
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 21.2 times more Energy, 22.4 times more Carbohydrate, 17.3 times more Sugars, 3.9 times more Fiber and 4.4 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein