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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	6.65% 1.13g	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	268% 348g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	0% 0g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	49.7% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	87.4% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	0% 0mg	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	153% 611μg	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	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	105% 0.95mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	28.3% 119mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10% 374g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 Puffed Rice 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 Puffed Rice:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 12.3 times more Vitamin B1, 12 times more Vitamin B2, 6.6 times more Vitamin B3 and 11.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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 Puffed Rice:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.9 times more Potassium and 24.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 3.2 times more Copper, 4.2 times more Iron, 3.3 times more Magnesium, 4.2 times more Phosphorus, 21 times more Selenium and 7.9 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Ripe Red Tomatoes have more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 21.3 times more Energy, 30 times more Omega 3, 21.9 times more Carbohydrate, 2 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in 14 ounces.