Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45.3% 1314kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	16.6% 16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	25% 8.06g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	8.7% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	28% 4.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	255% 332g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	113% 82g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	160% 60.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	45% 25.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	528% 6.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	506% 81mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	21% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	622% 8.1mg	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	13% 51.6μg	1542% 6168μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0% 0mg	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	15% 2.22mg	17.7% 2.66mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	51.6% 0.46mg	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	33.7% 2.7mg	1537% 123mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	57.6% 242mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	62% 1.42mg	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	16% 111mg	105% 738mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	28% 949mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	201% 3012mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	552% 60.7mg	11mg per day for Men 19-50 years
Water	10% 374g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 14 ounces of Cooked Ripe Red Tomatoes have 3 times more Vitamin A, more Vitamin C and 9.3 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 14.1 times more Vitamin B1, 78.6 times more Vitamin B2, 38.3 times more Vitamin B3, 2.1 times more Vitamin B5, 25.8 times more Vitamin B6 and 119.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN:

• 14 ounces of Cooked Ripe Red Tomatoes have 37.7 times more Water than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 6.5 times more Calcium, 1.6 times more Copper, 45.6 times more Iron, 6.8 times more Magnesium, 3.4 times more Manganese, 6.6 times more Phosphorus, 22.2 times more Selenium, 69 times more Sodium and 109.3 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN contain 18.4 times more Energy, 36.9 times more Fat, 135.3 times more Saturated Fat, 17.5 times more Omega 3, 28.5 times more Omega 6, 20.9 times more Carbohydrate, 8.3 times more Sugars, 21.9 times more Fiber and 6.7 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein