Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	127% 3670kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	515% 670g	47.6% 62g	130g per day for Men 19-50 years
Sugars	13.8% 10g	48.6% 35.2g	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	NA	26% 19g	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	NA	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	258% 98g	26.3% 10g	38g per day for Men 19-50 years
Protein	286% 160g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	80% 320μg	12.5% 50μg	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	0% 0mg	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	31.3% 4.7mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	52% 520mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	NA	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	525% 42mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	352% 1480mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	677% 4740mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	NA	11% 6μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.38% 88g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 15.9 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B6 and 6.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 per 1 kg.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.5 times more Calcium, 3.2 times more Iron, 12.3 times more Magnesium, 23.7 times more Phosphorus, 1.7 times more Potassium and 18.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.

Comparison of macro-nutrients per 1 kilogram:

• Cereals, QUAKER, Instant Oatmeal Organic, Regular have 14.1 times more Energy, 33.2 times more Fat, 42.7 times more Saturated Fat, 10.8 times more Carbohydrate, 9.8 times more Fiber and 17.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.