Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	4%	8%	88%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	2.16% 0.37g	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	134% 174g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	118% 85.6g	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	5.74% 2.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	14.7% 8.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	171% 1540μg	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	226% 2.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	214% 34mg	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	263% 3.4mg	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	171% 685μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	427% 10.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	45.6% 274IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES	Recommended Dietary Allowance
Calcium	2% 20mg	3.37% 33.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	35.7% 0.32mg	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	154% 12.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	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	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	10.6% 359mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31.4% 17.3μg	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	108% 12mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.16% 5.95g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES 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, MALT-O-MEAL, Cocoa DYNO-BITES:

• 7 ounces of Tomatoes have more Vitamin C, 9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 18.5 times more Vitamin A, 35.1 times more Vitamin B1, 77.9 times more Vitamin B2, 29 times more Vitamin B3, 21.5 times more Vitamin B6, 23 times more Vitamin B9, more Vitamin B12 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, MALT-O-MEAL, Cocoa DYNO-BITES have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES:

• 7 ounces of Tomatoes have 1.3 times more Potassium and 31.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES.
• While 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 2.7 times more Copper, 23 times more Iron, 2.5 times more Magnesium, 2.9 times more Phosphorus, more Selenium, 106.8 times more Sodium and 35.1 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES contain 22.1 times more Energy, 17.2 times more Fat, 92.1 times more Saturated Fat, 22.6 times more Carbohydrate, 16.4 times more Sugars and 4.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES offer comparable quantities of Fiber per seven ounces.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Cocoa DYNO-BITES provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.