Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Rice and Wheat cereal bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	28% 812kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	23% 3.9g	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	111% 144g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	87% 63g	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	9.4% 3.57g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	32.2% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	113% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	2.54% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	139% 1.8mg	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% 0mg	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	39% 5.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	2.2% 22mg	6.15% 61.5mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	40.8% 0.37mg	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% 5.1mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	121% 2.8mg	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	38.6% 270mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	8.35% 284mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	56.6% 849mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Rice and Wheat cereal bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Rice and Wheat cereal bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Rice and Wheat cereal bar:

• 7 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 2 times more Vitamin B5, more Vitamin C and 2.3 times more Vitamin K than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 18.9 times more Vitamin B1, 35.1 times more Vitamin B2, 17.1 times more Vitamin B3, 11.5 times more Vitamin B6 and 5.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rice and Wheat cereal bar 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 Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Rice and Wheat cereal bar:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.5 times more Potassium and 12.6 times more Water than Rice and Wheat cereal bar.
• While 7 oz of Rice and Wheat cereal bar contain 2.8 times more Calcium, 2.5 times more Copper, 3.8 times more Iron, 5.1 times more Magnesium, 13.4 times more Manganese, 4.9 times more Phosphorus, 49.8 times more Selenium, 38.9 times more Sodium and 12.7 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 Rice and Wheat cereal bar contain 22.7 times more Energy, 82.6 times more Fat, 41 times more Omega 3, 46.8 times more Omega 6, 18.1 times more Carbohydrate, 12.8 times more Sugars, 2.6 times more Fiber and 9.6 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