Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	124% 3610kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	63.5% 61.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	37% 12g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	496% 644g	130g per day for Men 19-50 years
Sugars	34.3% 25g	17.8% 13g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	332% 126g	38g per day for Men 19-50 years
Protein	17% 9.5g	295% 165g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	613% 7.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	665% 8.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	636% 102mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	783% 10mg	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	32.5% 130μg	510% 2040μg	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	253% 228mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	36.7% 5.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Recommended Dietary Allowance
Calcium	11% 110mg	243% 2430mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	NA	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	85% 6.8mg	1098% 87.8mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	279% 1170mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	NA	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	40% 280mg	566% 3960mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	96% 3270mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	NA	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	413% 6190mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	236% 26mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.44% 90g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 1 kilogram of Cooked Ripe Red Tomatoes has 228 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 20.4 times more Vitamin B1, 39.3 times more Vitamin B2, 19.1 times more Vitamin B3, 12.9 times more Vitamin B6 and 15.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread:

• 1 kilogram of Cooked Ripe Red Tomatoes has 10.4 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 22.1 times more Calcium, 12.9 times more Iron, 13 times more Magnesium, 14.1 times more Phosphorus, 1.5 times more Potassium, 56.3 times more Sodium and 18.6 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 1.9 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• While 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread contains 20.1 times more Energy, 56 times more Fat, 79.2 times more Saturated Fat, 16.1 times more Carbohydrate, 18 times more Fiber and 17.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein