Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Energy	59% 1706kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	29.6% 9.5g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	250% 325g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	110% 80g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	99% 37.6g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	82.3% 46g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	547% 6.56mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	215% 2.8mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	258% 41.2mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	342% 4.45mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	193% 771μg	17% 68μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.67% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.5% 0.45mg	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	19.4% 2.9mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Calcium	112% 1116mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	688% 55mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	111% 467mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	22.5% 0.52mg	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	233% 1628mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	45.2% 1538mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	169% 2536mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	95% 10.4mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.91% 33.5g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 39.1 times more Vitamin B1, 32.5 times more Vitamin B2, 15.3 times more Vitamin B3, 12.3 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 137 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 24.6 times more Calcium, 44.9 times more Iron, 9.4 times more Magnesium, 15 times more Phosphorus, 1.4 times more Potassium, 111.8 times more Sodium and 13.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 20.9 times more Energy, 37.3 times more Fat, 74.7 times more Saturated Fat, 18.4 times more Carbohydrate, 6.7 times more Sugars, 6.9 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.