Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS HEALTH VALLEY, FIBER 7 Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24% 701kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.34% 0.069g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	6.7% 1.14g	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	119% 155g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	54.7% 39.7g	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	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	73.6% 28g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	51% 28.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	23.4% 210μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	87.5% 1.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	29% 1.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	108% 1.4mg	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	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	175% 4.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	9.26% 8.33mg	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	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	2.2% 22mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	105% 0.95mg	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	63% 5.04mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	68% 286mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	279% 6.4mg	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	93% 649mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	28% 953mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	68.6% 37.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	26.5% 397mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	52% 5.74mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS HEALTH VALLEY, FIBER 7 Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of HEALTH VALLEY, FIBER 7 Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs HEALTH VALLEY, FIBER 7 Flakes:

• 7 ounces of Cooked Ripe Red Tomatoes have 5.4 times more Vitamin C and 1.3 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 4.4 times more Vitamin A, 14.7 times more Vitamin B1, 27.3 times more Vitamin B2, 13.3 times more Vitamin B3, 5.7 times more Vitamin B5, 8.9 times more Vitamin B6, 10.8 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs HEALTH VALLEY, FIBER 7 Flakes:

• 7 ounces of Cooked Ripe Red Tomatoes have 31.4 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 7 oz of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 6.5 times more Calcium, 6.4 times more Copper, 3.7 times more Iron, 16 times more Magnesium, 30.8 times more Manganese, 11.7 times more Phosphorus, 2.2 times more Potassium, 38 times more Selenium, 18.2 times more Sodium and 20.6 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, HEALTH VALLEY, FIBER 7 Flakes contain 19.6 times more Energy, 17.5 times more Omega 3, 13.7 times more Omega 6, 19.5 times more Carbohydrate, 8 times more Sugars, 20.1 times more Fiber and 15.2 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