Comparing Nutrients in 1 kilogram Cereals, QUAKER, Quick Oats with Iron, Dry VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Quick Oats with Iron, Dry	14%	16%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	128% 3710kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	71% 68.7g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	30% 9.6g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	NA	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	524% 682g	31% 40g	130g per day for Men 19-50 years
Sugars	19.6% 14g	34.3% 25g	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	18% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	247% 94g	18.4% 7g	38g per day for Men 19-50 years
Protein	245% 137g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	450% 5.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.4% 8.23mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	60.8% 0.79mg	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	123% 490μg	32.5% 130μg	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	253% 228mg	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	44% 6.6mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Quick Oats with Iron, Dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	47% 470mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	NA	83.3% 0.75mg	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	6181% 495mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	NA	45.7% 1.05mg	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	654% 4580mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	291% 32mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.54% 94g	25.5% 943g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Quick Oats with Iron, Dry VS Cooked Ripe Red Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Quick Oats with Iron, Dry versus 1 kg of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry vs Cooked Ripe Red Tomatoes:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 15 times more Vitamin B1, 5.6 times more Vitamin B2, 1.5 times more Vitamin B3, 1.3 times more Vitamin B6 and 3.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 kg of Cooked Ripe Red Tomatoes contains more Vitamin C than Cereals, QUAKER, Quick Oats with Iron, Dry.
• Both Cereals, QUAKER, Quick Oats with Iron, Dry and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry have insufficient amounts of Vitamin C
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cereals, QUAKER, Quick Oats with Iron, Dry as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Quick Oats with Iron, Dry vs Cooked Ripe Red Tomatoes:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 4.3 times more Calcium, 72.7 times more Iron, 30 times more Magnesium, 16.4 times more Phosphorus, 1.6 times more Potassium and 22.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 kg of Cooked Ripe Red Tomatoes contains 10.1 times more Water than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Quick Oats with Iron, Dry has 20.6 times more Energy, 62.5 times more Fat, 64 times more Saturated Fat, 17 times more Carbohydrate, 13.4 times more Fiber and 14.4 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 kg of Cooked Ripe Red Tomatoes contains 1.8 times more Sugars than Cereals, QUAKER, Quick Oats with Iron, Dry.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein