Comparing Nutrients in 1 pound Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	10%	22%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Tomatoes	Recommended Dietary Allowance
Energy	60.4% 1751kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	23.4% 7.48g	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	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	117% 85g	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	92% 35g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	79.5% 44.5g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	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	44.3% 0.58mg	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	38.6% 154μg	17% 68μg	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	14% 12.7mg	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	13.6% 2.04mg	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, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry	Tomatoes	Recommended Dietary Allowance
Calcium	29% 290mg	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	175% 14mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	106% 445mg	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	186% 1302mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	42.3% 1438mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	102% 1529mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	88.7% 9.75mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Tomatoes:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 9.5 times more Vitamin B1, 6.1 times more Vitamin B2, 2.6 times more Vitamin B3, 1.6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.9 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 1 lb.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry vs Tomatoes:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 6.4 times more Calcium, 11.4 times more Iron, 8.9 times more Magnesium, 12 times more Phosphorus, 1.3 times more Potassium, 67.4 times more Sodium and 12.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 12.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry have 21.4 times more Energy, 49 times more Fat, 58.9 times more Saturated Fat, 17.9 times more Carbohydrate, 7.1 times more Sugars, 6.4 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals, QUAKER, oatmeal, REAL MEDLEYS, blueberry hazelnut, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.