Comparing Nutrients in 1 kilogram Tomatoes VS Cereals ready-to-eat, QUAKER, KING VITAMAN

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	6.2% 180kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	49.5% 16g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	645% 839g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	280% 203g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	89.5% 34g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	114% 64g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1076% 9680μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	1057% 12.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	1096% 14.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	1053% 168mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	112% 5.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	1286% 16.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	3335% 13340μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	152% 137mg	444% 400mg	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	36% 5.4mg	303% 45.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	101% 0.91mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	3625% 290mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	179% 4.12mg	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	34.3% 240mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	118% 65μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	550% 8250mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	1155% 127mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.91% 33.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Ripe Red Tomatoes have 39.5 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 23 times more Vitamin A, 34.3 times more Vitamin B1, 75 times more Vitamin B2, 28.4 times more Vitamin B3, 6.3 times more Vitamin B5, 20.9 times more Vitamin B6, 88.9 times more Vitamin B9, more Vitamin B12, 2.9 times more Vitamin C and 8.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Cereals ready-to-eat, QUAKER, KING VITAMAN:

• Raw Ripe Red Tomatoes have 28.2 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 1.5 times more Copper, 107.4 times more Iron, 7.5 times more Magnesium, 3.6 times more Manganese, 10.4 times more Phosphorus, more Selenium, 165 times more Sodium and 74.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 21.2 times more Energy, 17.2 times more Fat, 56.6 times more Saturated Fat, 10.7 times more Omega 3, 13.6 times more Omega 6, 21.6 times more Carbohydrate, 7.7 times more Sugars, 2.8 times more Fiber and 7.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.