Comparing Nutrients in 14 ounces Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11% 3.53g	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	230% 299g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	85.2% 61.8g	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	90% 34g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	81% 45.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	182% 2.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	98% 1.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	44.7% 7.14mg	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	39.7% 0.52mg	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	35.7% 143μg	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	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	14.3% 2.14mg	119% 18mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	23% 230mg	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	202% 16mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	129% 540mg	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	243% 1703mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	57% 1941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	173% 2592mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	104% 11.5mg	11mg per day for Men 19-50 years
Water	10% 375g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 14 ounces of Tomatoes have 14 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 14.9 times more Vitamin B1, 16.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 8.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 14 ounces of Tomatoes have 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.8 times more Calcium, 15.1 times more Iron, 12.4 times more Magnesium, 17.9 times more Phosphorus, 2.1 times more Potassium, 130.6 times more Sodium and 17 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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 20.7 times more Energy, 25.2 times more Fat, 31.8 times more Saturated Fat, 19.4 times more Carbohydrate, 5.9 times more Sugars, 7.2 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy and Protein