Comparing Nutrients in 14 ounces Tomatoes VS Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	51% 1476kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	21% 20.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21.3% 0.34g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	45.6% 7.76g	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	229% 297g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	89.5% 65g	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	107% 40.5g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	87.7% 49g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	158% 1425μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	238% 2.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	250% 3.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	243% 39mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	67.5% 3.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	272% 3.53mg	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	731% 2925μg	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	50.7% 45.6mg	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	82.3% 12.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	6.95% 8.33μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	96% 960mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	140% 1.26mg	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	1483% 119mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	159% 667mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	664% 15.3mg	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	294% 2056mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	51% 1738mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	50.5% 27.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	279% 30.6mg	11mg per day for Men 19-50 years
Water	10% 375g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Ripe Red Tomatoes have 3.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 8.5 times more Vitamin A, 19.5 times more Vitamin B1, 43.2 times more Vitamin B2, 16.5 times more Vitamin B3, 9.6 times more Vitamin B5, 11.1 times more Vitamin B6, 49.1 times more Vitamin B9 and 5.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have similar amounts of Vitamin C per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps:

• Raw Ripe Red Tomatoes have 23.6 times more Water than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• While Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 24.2 times more Calcium, 5.4 times more Copper, 110.7 times more Iron, 15.3 times more Magnesium, 33.8 times more Manganese, 21.6 times more Phosphorus, 1.8 times more Potassium, more Selenium, 73 times more Sodium and 45.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps contain 20.7 times more Energy, 25.6 times more Fat, 32.5 times more Saturated Fat, 28.7 times more Omega 3, 24.4 times more Omega 6, 19.3 times more Carbohydrate, 6.2 times more Sugars, 8.5 times more Fiber and 14.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.