Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	17.8% 17.3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.2% 2g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	28% 4.8g	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	118% 154g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	61.6% 44.7g	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	95% 855μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	119% 19mg	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	153% 2mg	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	95% 381μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	240% 5.75μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25.5% 153IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	13% 1.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	6.1% 7.34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	2% 20mg	7.74% 77.4mg	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	87% 6.95mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	40% 169mg	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	73.4% 514mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	16% 544mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	31.6% 474mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	52.3% 5.75mg	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, POST SELECTS Maple Pecan Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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, POST SELECTS Maple Pecan Crunch:

• 7 ounces of Tomatoes have 137 times more Vitamin C and 2.1 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 10.3 times more Vitamin A, 18.9 times more Vitamin B1, 42.1 times more Vitamin B2, 16.2 times more Vitamin B3, 12.5 times more Vitamin B6, 12.8 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.8 times more Vitamin E 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, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 7 ounces of Tomatoes have 31.5 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 7 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 3.9 times more Calcium, 5.1 times more Copper, 13 times more Iron, 7.7 times more Magnesium, 10.8 times more Phosphorus, more Selenium, 47.8 times more Sodium and 17.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Potassium per seven ounces.
• 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, POST SELECTS Maple Pecan Crunch contain 22.9 times more Energy, 43.5 times more Fat, 35.7 times more Saturated Fat, 61.7 times more Omega 3, 30.2 times more Omega 6, 19.9 times more Carbohydrate, 8.6 times more Sugars, 6.2 times more Fiber and 9.7 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein