Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Energy	0.62% 18kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	1.93% 0.33g	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	69% 89.7g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	71% 51.3g	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	4.3% 3.13g	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	% 8.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 35.4g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	10.3% 5.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	61.7% 555μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	167% 2.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	157% 25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.34% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	159% 2.07mg	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	185% 741μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	278% 6.67μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	25% 151IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	2.87% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Recommended Dietary Allowance
Calcium	1.1% 11mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	33% 0.3mg	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	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	37% 0.85mg	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	31.7% 222mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	49.5% 27μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	13.6% 204mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	66.4% 7.3mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.075% 2.76g	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, MALT-O-MEAL, GOLDEN PUFFS:

• Cooked Ripe Red Tomatoes have 1.3 times more Vitamin E and 2.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 23.1 times more Vitamin A, 48.3 times more Vitamin B1, 98.5 times more Vitamin B2, 47.3 times more Vitamin B3, 2.5 times more Vitamin B5, 26.2 times more Vitamin B6, 57 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Vitamin C per 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS:

• Cooked Ripe Red Tomatoes have 34.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• While Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 3.9 times more Copper, 11.6 times more Iron, 5.1 times more Magnesium, 8.1 times more Manganese, 7.9 times more Phosphorus, 54.4 times more Selenium, 18.5 times more Sodium and 52.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have similar amounts of Calcium and Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS contain 20.6 times more Energy, 10 times more Omega 3, 7.8 times more Omega 6, 22.4 times more Carbohydrate, 20.6 times more Sugars, 2.4 times more Fructose, 3.7 times more Fiber and 6.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.