Comparing Nutrients in 7 ounces Tomatoes VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	1.78% 1.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	4.9% 0.84g	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	138% 179g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	107% 78g	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	6.27% 2.4g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	100% 901μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	200% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	200% 32mg	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	246% 3.2mg	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	160% 641μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	400% 9.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	42.8% 38.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	42.7% 256IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1.2% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	2% 20mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	26.5% 0.24mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	5.67% 24mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	59.7% 895mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.16% 5.95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Raw Ripe Red Tomatoes have 6 times more Vitamin E and 39.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 10.8 times more Vitamin A, 32.7 times more Vitamin B1, 72.1 times more Vitamin B2, 27.1 times more Vitamin B3, 20.1 times more Vitamin B6, 21.5 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 Frosted Corn Flakes, MALT-O-MEAL:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 2.9 times more Potassium and 31.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 2 times more Copper, 43 times more Iron, 1.9 times more Phosphorus, more Selenium, 90.2 times more Sodium and 1.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Magnesium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 21.6 times more Energy, 5.3 times more Omega 6, 23.2 times more Carbohydrate, 14.9 times more Sugars and 4.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Fiber per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.