Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes	Recommended Dietary Allowance
Energy	134% 3880kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	620% 806g	30% 39g	130g per day for Men 19-50 years
Sugars	354% 257g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	253% 96g	31.6% 12g	38g per day for Men 19-50 years
Protein	150% 84.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	72.5% 290μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	152% 137mg	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	71.3% 10.7mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes	Recommended Dietary Allowance
Calcium	65% 650mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	323% 26mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	49.6% 1.14mg	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	451% 3160mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.92% 34g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Tomatoes:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 9.9 times more Vitamin B1, 10.6 times more Vitamin B2, 4 times more Vitamin B3, 7.7 times more Vitamin B5, 3.1 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin B12 and 2 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A, 34.3 times more Vitamin C and 2.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Tomatoes:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 6.5 times more Calcium, 4.5 times more Copper, 9.6 times more Iron, 9.1 times more Magnesium, 13.6 times more Manganese, 13.2 times more Phosphorus, 1.8 times more Potassium, more Selenium, 46.8 times more Sodium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27.8 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have 21.6 times more Energy, 27.6 times more Fat, 34.6 times more Saturated Fat, 45.7 times more Omega 3, 16.3 times more Omega 6, 20.7 times more Carbohydrate, 9.8 times more Sugars, 8 times more Fiber and 9.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.