Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.3% 764kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.96% 1.6g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	9.05% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	26% 4.4g	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	116% 151g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	64.6% 47g	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	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	90% 814μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	112% 1.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	30.8% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	139% 1.8mg	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	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	226% 5.4μg	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	24% 145IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	30.7% 4.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	2% 20mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	104% 0.94mg	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	244% 19.5mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	56.7% 238mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	213% 4.9mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62.4% 34.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	49.3% 5.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Raw Ripe Red Tomatoes have more Vitamin C and 4.6 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 9.8 times more Vitamin A, 18.4 times more Vitamin B1, 40.5 times more Vitamin B2, 15.3 times more Vitamin B3, 8.7 times more Vitamin B5, 11.4 times more Vitamin B6, 12.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.3 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Raw Ripe Red Tomatoes have 11.1 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 4.3 times more Calcium, 8 times more Copper, 36.4 times more Iron, 10.9 times more Magnesium, 21.7 times more Manganese, 12.3 times more Phosphorus, 1.6 times more Potassium, more Selenium, 49 times more Sodium and 16.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 21.4 times more Energy, 28 times more Fat, 28.6 times more Saturated Fat, 24.3 times more Omega 3, 27.7 times more Omega 6, 19.6 times more Carbohydrate, 9 times more Sugars, 8.1 times more Fiber and 8.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.