Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	4.56% 0.073g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	13% 2.2g	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	58.6% 76.2g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	32.6% 23.6g	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	25.5% 9.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	45.6% 410μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	59.2% 0.77mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	57% 9.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	15.5% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	70% 0.91mg	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	45.5% 182μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	114% 2.73μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25.3% 23mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	12% 73IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.73% 0.56mg	15.5% 2.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	1.1% 11mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	52.6% 0.47mg	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	123% 9.8mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	108% 2.47mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	11.2% 382mg	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	16.3% 245mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	25% 2.73mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.23% 8.5g	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, wheat and bran, presweetened with nuts and fruits:

• Cooked Ripe Red Tomatoes have more Vitamin C and 1.6 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 17.1 times more Vitamin A, 18.9 times more Vitamin B1, 35 times more Vitamin B2, 17.1 times more Vitamin B3, 6 times more Vitamin B5, 11.5 times more Vitamin B6, 14 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.1 times more Vitamin E than Cooked Ripe Red Tomatoes.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• Cooked 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 3.9 times more Calcium, 6.3 times more Copper, 14.4 times more Iron, 13.3 times more Magnesium, 23.6 times more Manganese, 10.5 times more Phosphorus, 1.8 times more Potassium, 34.6 times more Selenium, 22.3 times more Sodium and 19.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 21.4 times more Energy, 50.9 times more Fat, 53.3 times more Saturated Fat, 36.5 times more Omega 3, 52.8 times more Omega 6, 19 times more Carbohydrate, 9.5 times more Sugars, 13.9 times more Fiber and 7.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked 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 100 g.