Comparing Nutrients in 1 kilogram Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	6.2% 180kcal	128% 3720kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	52% 50.4g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	28% 8.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	580% 754g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	215% 156g	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	226% 86g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	204% 115g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	458% 5.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	246% 3.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	113% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	100% 1.3mg	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	90% 360μg	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	152% 137mg	0% 0mg	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	299% 45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	10% 100mg	58% 580mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	NA	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	509% 40.7mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	324% 1360mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	613% 4290mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	144% 4890mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	435% 6530mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	263% 29mg	11mg per day for Men 19-50 years
Water	25.5% 945g	1.1% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomatoes versus 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 1 kilogram of Tomatoes has 14 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 14.9 times more Vitamin B1, 16.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 8.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes have insufficient amounts of Vitamin B2
• 1 kilogram of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 1 kilogram of Tomatoes has 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 5.8 times more Calcium, 15.1 times more Iron, 12.4 times more Magnesium, 17.9 times more Phosphorus, 2.1 times more Potassium, 130.6 times more Sodium and 17 times more Zinc than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 20.7 times more Energy, 25.2 times more Fat, 31.8 times more Saturated Fat, 19.4 times more Carbohydrate, 5.9 times more Sugars, 7.2 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• 1 kilogram of Tomatoes provide inadequate amounts of Energy and Protein