Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.4% 388kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.22% 0.71g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	5.75% 0.092g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	9.1% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	56.8% 73.8g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	32% 23g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	22.4% 8.5g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	26.7% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.25% 13μg	4% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	12% 0.29μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	0.67% 0.6mg	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	3.73% 0.56mg	7.73% 1.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	3.17% 3.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	1.1% 11mg	17.3% 173mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	8.5% 0.68mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	75.5% 317mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	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	4% 28mg	48% 337mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	14.5% 494mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	17.5% 1.92mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.051% 1.9g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, FAMILIA:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 38 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 8.9 times more Vitamin B1, 25 times more Vitamin B2, 3.4 times more Vitamin B3, 1.3 times more Vitamin B6, more Vitamin B12, 2.1 times more Vitamin E and 1.4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, FAMILIA have similar amounts of Vitamin B9 per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, FAMILIA:

• Cooked Ripe Red Tomatoes have 49.7 times more Water than Cereals ready-to-eat, FAMILIA.
• While Cereals ready-to-eat, FAMILIA contain 15.7 times more Calcium, 5.4 times more Copper, 4.1 times more Iron, 35.2 times more Magnesium, 12 times more Phosphorus, 2.3 times more Potassium, 34.6 times more Selenium and 13.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, FAMILIA contain 21.6 times more Energy, 57.3 times more Fat, 47.4 times more Saturated Fat, 46 times more Omega 3, 36.9 times more Omega 6, 18.4 times more Carbohydrate, 9.3 times more Sugars, 12.1 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.