Comparing Nutrients in 14 ounces Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	12%	15%	73%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	14.4% 4.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	212% 276g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	65% 47.3g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	92% 35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	80% 44.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	298% 3.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	357% 4.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	338% 54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	271% 1084μg	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	60.4% 54.4mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	124% 1242mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	595% 47.6mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	222% 1552mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	201% 3016mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	10% 375g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• Raw Ripe Red Tomatoes have 45.7 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 24.3 times more Vitamin B1, 61.6 times more Vitamin B2, 22.9 times more Vitamin B3, 17.1 times more Vitamin B6 and 18.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have similar amounts of Vitamin E per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar:

• Raw Ripe Red Tomatoes have 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 31.3 times more Calcium, 44.4 times more Iron, 10.5 times more Magnesium, 16.3 times more Phosphorus, 1.4 times more Potassium, 152 times more Sodium and 15.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar contain 19.9 times more Energy, 30.6 times more Fat, 41.4 times more Saturated Fat, 17.9 times more Carbohydrate, 4.5 times more Sugars, 7.3 times more Fiber and 12.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon Spice, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.