Comparing Nutrients in 14 ounces Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	48.3% 1401kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	18% 17.5g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	13% 4.13g	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	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	222% 288g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	112% 81g	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	88.8% 33.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	80% 45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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	125% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	65.6% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	42% 6.7mg	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	48.2% 0.63mg	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	38.7% 155μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	33% 0.79μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	41.5% 37.3mg	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	12.4% 1.87mg	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, summer berry, dry	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	49.2% 492mg	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	155% 12.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	107% 448mg	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	203% 1421mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	52% 1766mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	94% 1405mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	92% 10mg	11mg per day for Men 19-50 years
Water	10% 375g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, 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, summer berry, dry:

• 14 ounces of Tomatoes have 1.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 10.2 times more Vitamin B1, 11.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12

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

• 14 ounces of Tomatoes have 12.5 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 12.4 times more Calcium, 11.6 times more Iron, 10.3 times more Magnesium, 14.9 times more Phosphorus, 1.9 times more Potassium, 70.8 times more Sodium and 15.1 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, summer berry, dry contain 19.6 times more Energy, 22 times more Fat, 37.2 times more Saturated Fat, 18.7 times more Carbohydrate, 7.8 times more Sugars, 7.1 times more Fiber and 12.9 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy and Protein