Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Christmas Crunch VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	137% 3970kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	49.8% 48.3g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	96% 31g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	661% 859g	31% 40g	130g per day for Men 19-50 years
Sugars	611% 443g	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	68.4% 26g	18.4% 7g	38g per day for Men 19-50 years
Protein	79.3% 44.4g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	30% 270μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1363% 16.4mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1420% 18.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1359% 217mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1676% 21.8mg	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	3843% 15370μg	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	1.1% 1mg	253% 228mg	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	28% 4.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.17% 11μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Christmas Crunch	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	11% 110mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	168% 1.5mg	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	2473% 198mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	131% 550mg	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	240% 1680mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	54.7% 1860mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	118% 65μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	483% 7240mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	1487% 164mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.68% 25g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 45.4 times more Vitamin B1, 83.9 times more Vitamin B2, 40.9 times more Vitamin B3, 2.9 times more Vitamin B5, 27.6 times more Vitamin B6 and 118.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 228 times more Vitamin C, 1.3 times more Vitamin E and 2.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A per 1 kg.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Christmas Crunch vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 2 times more Copper, 29.1 times more Iron, 6.1 times more Magnesium, 6 times more Phosphorus, 13 times more Selenium, 65.8 times more Sodium and 116.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 37.7 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch and Cooked Ripe Red Tomatoes have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Christmas Crunch have 22.1 times more Energy, 43.9 times more Fat, 205.4 times more Saturated Fat, 15.5 times more Omega 3, 17.1 times more Omega 6, 21.4 times more Carbohydrate, 17.8 times more Sugars, 3.7 times more Fiber and 4.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, QUAKER, Christmas Crunch as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.