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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	4.9% 0.84g	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% 179g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	107% 78g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	200% 32mg	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	246% 3.2mg	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	42.8% 38.5mg	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	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	26.5% 0.24mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	5.67% 24mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.16% 5.95g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 6.2 times more Vitamin E and 14 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 18.9 times more Vitamin A, 33.6 times more Vitamin B1, 62.3 times more Vitamin B2, 30.3 times more Vitamin B3, 20.4 times more Vitamin B6, 24.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Vitamin C per 7 oz.

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

• Cooked Ripe Red Tomatoes have 3.7 times more Calcium, 2.7 times more Potassium and 31.4 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.6 times more Copper, 17.1 times more Iron, 1.3 times more Magnesium, 1.6 times more Phosphorus, 11 times more Selenium, 41 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 21.6 times more Energy, 10 times more Omega 6, 22.5 times more Carbohydrate, 15.8 times more Sugars, 1.7 times more Fiber and 4.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.