Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, RALSTON Corn Biscuits

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, RALSTON Corn Biscuits	6%	3%	91%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.7% 746kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.15% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	3.8% 0.65g	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	131% 170g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	26% 19g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 19g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, RALSTON Corn Biscuits	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	241% 2167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	251% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	259% 3.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	271% 43.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	340% 4.43mg	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	331% 1324μg	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	40.8% 36.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	110% 661IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1.32% 0.2mg	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, RALSTON Corn Biscuits	Recommended Dietary Allowance
Calcium	2% 20mg	75% 750mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16% 0.14mg	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	952% 76mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	7.1% 29.8mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	19.2% 0.44mg	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	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.7% 397mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	101% 1522mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	309% 34mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.19% 7.12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw Ripe Red Tomatoes have 5.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 26 times more Vitamin A, 41.1 times more Vitamin B1, 89.3 times more Vitamin B2, 36.8 times more Vitamin B3, 1.3 times more Vitamin B5, 27.9 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, RALSTON Corn Biscuits:

• Raw Ripe Red Tomatoes have 26.3 times more Water than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 37.8 times more Calcium, 142.1 times more Iron, 1.4 times more Magnesium, 2 times more Manganese, 1.6 times more Phosphorus, more Selenium, 153.4 times more Sodium and 100.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, RALSTON Corn Biscuits have similar amounts of Copper and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have more Fructose than Cereals ready-to-eat, RALSTON Corn Biscuits.
• While Cereals ready-to-eat, RALSTON Corn Biscuits contain 20.9 times more Energy, 5.3 times more Fat, 6.7 times more Omega 3, 4.1 times more Omega 6, 22.1 times more Carbohydrate, 3.6 times more Sugars, 2.2 times more Fiber and 6.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Corn Biscuits have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.