Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	8%	4%	88%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Tomatoes	Recommended Dietary Allowance
Energy	12% 352kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	3.94% 0.063g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	5.06% 0.86g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.5% 83.8g	3% 3.9g	130g per day for Men 19-50 years
Sugars	30.8% 22.3g	3.63% 2.63g	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	NA	1.9% 1.37g	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	NA	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25.3% 9.6g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	14% 7.8g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	60% 0.72mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	63% 0.82mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.7% 0.88mg	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74% 0.96mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 192μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	120% 2.88μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.13% 0.32mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size	Tomatoes	Recommended Dietary Allowance
Calcium	1.3% 13mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	43.3% 3.46mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	22% 93mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	183% 4.2mg	4.96% 0.11mg	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	39.4% 276mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	9.6% 327mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.27% 19mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	26% 2.88mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.16% 6g	2.55% 95g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Tomatoes:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 19.5 times more Vitamin B1, 43.2 times more Vitamin B2, 16.2 times more Vitamin B3, 9.9 times more Vitamin B5, 12 times more Vitamin B6, 12.8 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 7.9 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size vs Tomatoes:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 1.3 times more Calcium, 2.9 times more Copper, 12.8 times more Iron, 8.5 times more Magnesium, 36.8 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, more Selenium, 3.8 times more Sodium and 16.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 15.8 times more Water than Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size have 19.6 times more Energy, 9.5 times more Fat, 21 times more Omega 3, 10.8 times more Omega 6, 21.5 times more Carbohydrate, 8.5 times more Sugars, 8 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, POST, Shredded Wheat, lightly frosted, spoon-size as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.