Comparing Nutrients in 100 grams Tomatoes VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	4.74% 4.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	3.44% 1.1g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	61.8% 80.3g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	29% 21g	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	18.7% 7.1g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	82.3% 741μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	15% 0.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	22.2% 20mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	44.5% 267IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	2.07% 0.31mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	1% 10mg	3.5% 35mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	33.3% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	375% 30mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	4.96% 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	3.43% 24mg	44% 309mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	7.85% 267mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	39.5% 592mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.032% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin E and 5.6 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 17.6 times more Vitamin A, 35.1 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 8.5 times more Vitamin B5, 21.3 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, 1.5 times more Vitamin C and more Vitamin D than Raw Ripe Red Tomatoes.

Comparing minerals per 100 grams for Tomatoes vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Raw Ripe Red Tomatoes have 78.8 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 3.5 times more Calcium, 5.1 times more Copper, 111.1 times more Iron, 9 times more Magnesium, 12.9 times more Phosphorus, more Selenium, 118.4 times more Sodium and 29.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, ALPHA-BITS contain 21.6 times more Energy, 23 times more Fat, 39.3 times more Saturated Fat, 25.7 times more Omega 3, 21.5 times more Omega 6, 20.6 times more Carbohydrate, 8 times more Sugars, 5.9 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.