Comparing Nutrients in 14 ounces Tomatoes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	14% 13.7g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	19.6% 6.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	25.3% 4.3g	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	256% 333g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	111% 80.5g	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	35.5% 13.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	427% 3842μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	419% 5.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	435% 5.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	418% 67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	44.5% 2.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	510% 6.64mg	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	1324% 5295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	176% 159mg	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	14.3% 2.14mg	120% 18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	40% 0.36mg	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	1439% 115mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	71% 1.64mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	218% 3274mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	459% 50.4mg	11mg per day for Men 19-50 years
Water	10% 375g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Ripe Red Tomatoes have 39.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 23 times more Vitamin A, 34.3 times more Vitamin B1, 75 times more Vitamin B2, 28.4 times more Vitamin B3, 6.3 times more Vitamin B5, 20.9 times more Vitamin B6, 88.9 times more Vitamin B9, more Vitamin B12, 2.9 times more Vitamin C and 8.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Ripe Red Tomatoes have 28.2 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.5 times more Copper, 107.4 times more Iron, 7.5 times more Magnesium, 3.6 times more Manganese, 10.4 times more Phosphorus, more Selenium, 165 times more Sodium and 74.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 21.2 times more Energy, 17.2 times more Fat, 56.6 times more Saturated Fat, 10.7 times more Omega 3, 13.6 times more Omega 6, 21.6 times more Carbohydrate, 7.7 times more Sugars, 2.8 times more Fiber and 7.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.