Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27.7% 804kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7.16% 6.95g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.96% 1.9g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.63% 0.45g	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	133% 173g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	120% 86.7g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	12% 6.63g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	292% 2627μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	219% 2.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	229% 2.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	219% 35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	269% 3.5mg	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	175% 701μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	437% 10.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	117% 105mg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	2% 20mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	53% 0.48mg	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	394% 31.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17% 71.4mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	21.2% 0.49mg	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	40% 280mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	70.6% 1060mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Tomatoes have 4.9 times more Vitamin E and 13.2 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 31.5 times more Vitamin A, 35.8 times more Vitamin B1, 78.9 times more Vitamin B2, 29.7 times more Vitamin B3, 22.1 times more Vitamin B6, 23.5 times more Vitamin B9, more Vitamin B12 and 3.9 times more Vitamin C than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin B12
• 7 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 7 ounces of Tomatoes have 1.3 times more Potassium and 27.6 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 7 times more Calcium, 4.1 times more Copper, 58.8 times more Iron, 3.3 times more Magnesium, 2.2 times more Manganese, 5.9 times more Phosphorus, more Selenium, 106.8 times more Sodium and 3.3 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 22.5 times more Energy, 17.5 times more Fat, 34.3 times more Saturated Fat, 22.4 times more Carbohydrate, 16.6 times more Sugars, 3.2 times more Fiber and 3.8 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.