Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	10.2% 9.92g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	5.6% 1.8g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	11.5% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	18.7% 3.2g	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	127% 165g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	95% 69g	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	23% 8.73g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	163% 1469μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	207% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	214% 2.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	207% 33mg	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	260% 3.37mg	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	165% 661μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	413% 9.92μg	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	44% 264IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	2% 20mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	44% 0.4mg	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	223% 18mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	34% 143mg	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	67% 470mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	79% 1183mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	135% 15mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.13% 4.96g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin C, 1.4 times more Vitamin E and 6.6 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 17.6 times more Vitamin A, 33.8 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 21.3 times more Vitamin B6, 22.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, Post, Waffle Crisp:

• Raw Ripe Red Tomatoes have 37.8 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While Cereals ready-to-eat, Post, Waffle Crisp contain 2.4 times more Calcium, 3.4 times more Copper, 33.3 times more Iron, 6.5 times more Magnesium, 9.9 times more Phosphorus, more Selenium, 119.2 times more Sodium and 44.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, Post, Waffle Crisp have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, Post, Waffle Crisp contain 21.7 times more Energy, 25 times more Fat, 32.1 times more Saturated Fat, 31 times more Omega 3, 20.1 times more Omega 6, 21.3 times more Carbohydrate, 13.2 times more Sugars, 3.7 times more Fiber and 7.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.