Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.5% 738kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	25.6% 4.35g	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	112% 145g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	12.3% 8.93g	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	52.7% 20g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	44% 24.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	218% 1965μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	215% 2.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	222% 35.5mg	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	273% 3.55mg	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	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	560% 13.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	47% 42.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	47.3% 284IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	5.42% 0.81mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	2% 20mg	71% 708mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	85.3% 0.77mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0% 0μg	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	717% 57.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	307% 7.07mg	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	101% 708mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	37% 1256mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	90% 49.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	65.8% 986mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	242% 26.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.2% 7.46g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS 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, GENERAL MILLS, CHEERIOS:

• 7 ounces of Tomatoes have 1.3 times more Vitamin E and 4 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 23.6 times more Vitamin A, 35.1 times more Vitamin B1, 5.3 times more Vitamin B2, 30.1 times more Vitamin B3, 22.4 times more Vitamin B6, 47.6 times more Vitamin B9, more Vitamin B12, 1.6 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Vitamin K

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• 7 ounces of Tomatoes have 25.1 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 35.7 times more Calcium, 6.6 times more Copper, 107 times more Iron, 10.4 times more Magnesium, 31.3 times more Manganese, 14.9 times more Phosphorus, 2.7 times more Potassium, more Selenium, 99.4 times more Sodium and 78.8 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS lack sufficient amounts of Fluoride in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 20.7 times more Energy, 33 times more Fat, 57.1 times more Saturated Fat, 22.7 times more Omega 3, 27.4 times more Omega 6, 18.8 times more Carbohydrate, 1.7 times more Sugars, 8.4 times more Fiber and 14.1 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein