Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, ALPEN

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, ALPEN	12%	8%	80%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24% 699kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.75% 6.55g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	3.08% 0.98g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	116% 150g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	47.5% 18g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	39.7% 22.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	42.7% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	19% 17.3mg	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	7.14% 1.07mg	6.75% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.13% 4.96μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, ALPEN	Recommended Dietary Allowance
Calcium	2% 20mg	29% 292mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	66% 0.6mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	74.4% 5.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	44.4% 187mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	105% 736mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	24.4% 830mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	3.57% 53.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.4% 14.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals ready-to-eat, ALPEN:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin C and 3.2 times more Vitamin K than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 10.8 times more Vitamin B1, 21.1 times more Vitamin B2, 3.6 times more Vitamin B3, 3.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, ALPEN have similar amounts of Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, ALPEN:

• Raw Ripe Red Tomatoes have 12.8 times more Water than Cereals ready-to-eat, ALPEN.
• While Cereals ready-to-eat, ALPEN contain 14.7 times more Calcium, 5.1 times more Copper, 11.1 times more Iron, 8.5 times more Magnesium, 15.5 times more Phosphorus, 1.8 times more Potassium, more Selenium, 5.4 times more Sodium and 17.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, ALPEN contain 19.6 times more Energy, 16.5 times more Fat, 17.7 times more Saturated Fat, 14.7 times more Omega 3, 11 times more Omega 6, 19.5 times more Carbohydrate, 7.6 times more Sugars, 7.6 times more Fiber and 12.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, ALPEN have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.