Comparing Nutrients in 14 ounces Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	14% 4.42g	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	209% 272g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	136% 99g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	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	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	46.4% 7.42mg	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	37% 0.48mg	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	26.8% 107μg	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	71% 64mg	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	65% 9.76mg	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, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	41.7% 417mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	109% 456mg	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	171% 1199mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	65.4% 2223mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	78.7% 8.65mg	11mg per day for Men 19-50 years
Water	10% 375g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 7.9 times more Vitamin B1, 9.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 14 ounces of Tomatoes have 11.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 10.5 times more Calcium, 10.4 times more Iron, 10.5 times more Magnesium, 12.6 times more Phosphorus, 2.4 times more Potassium, 40.2 times more Sodium and 12.8 times more Zinc than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 21.5 times more Energy, 49.2 times more Fat, 39.8 times more Saturated Fat, 17.6 times more Carbohydrate, 9.4 times more Sugars, 6.2 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy and Protein