Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	3.42% 0.58g	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	132% 171g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	33% 24g	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	1.67% 1.2g	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	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 20.4g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	250% 2254μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	339% 4.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	197% 2.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	359% 57.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	296% 3.84mg	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	301% 1203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	451% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	142% 128mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	100% 601IU	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, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	2% 20mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	33% 0.3mg	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	812% 65mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	95% 2.2mg	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	27.8% 194mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	6.2% 210mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	65% 35.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	23.5% 2.58mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.19% 7.2g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 27 times more Vitamin A, 55.4 times more Vitamin B1, 67.8 times more Vitamin B2, 48.8 times more Vitamin B3, 3.6 times more Vitamin B5, 24.2 times more Vitamin B6, 40.4 times more Vitamin B9, more Vitamin B12, 4.7 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 CRISP RICE:

• Raw Ripe Red Tomatoes have 2 times more Calcium, 2.2 times more Potassium and 26.1 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 2.5 times more Copper, 121.2 times more Iron, 2.1 times more Magnesium, 9.6 times more Manganese, 4.1 times more Phosphorus, more Selenium, 109 times more Sodium and 7.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 2.2 times more Fructose and 1.7 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While Cereals ready-to-eat, RALSTON CRISP RICE contain 21.3 times more Energy, 6.3 times more Fat, 12.9 times more Saturated Fat, 3.7 times more Omega 6, 22.2 times more Carbohydrate, 4.6 times more Sugars and 7.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON CRISP RICE have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.