Comparing Nutrients in 1 pound Dry Quick QUAKER Oats VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Quick QUAKER Oats	14%	16%	70%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Dry Quick QUAKER Oats	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	58% 1683kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	15.7% 5.03g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	58.7% 9.98g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 309g	21.6% 28g	130g per day for Men 19-50 years
Sugars	8.9% 6.44g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	112% 42.6g	12% 4.54g	38g per day for Men 19-50 years
Protein	111% 62g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Dry Quick QUAKER Oats	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42% 0.54mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23.2% 3.7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.4% 3.22mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	5.93% 0.077mg	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	36.3% 145μg	5.67% 22.7μg	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	0% 0mg	40% 36mg	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	12.7% 1.9mg	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.56% 9.07μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick QUAKER Oats	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	21.3% 213mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	186% 1.68mg	56.4% 0.51mg	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	263% 21mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	848% 19.5mg	11.6% 0.27mg	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	297% 2077mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	47.8% 1624mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	238% 131μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	132% 14.5mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1.15% 42.5g	11.2% 415g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry Quick QUAKER Oats vs Stewed Canned Tomatoes:

• Dry Quick Oats QUAKER Cereals have 11.7 times more Vitamin B1, 3.4 times more Vitamin B2, 6.2 times more Vitamin B5, 5.9 times more Vitamin B6 and 6.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, more Vitamin C and 2 times more Vitamin E than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin K per 1 lb.
• Both Dry Quick Oats QUAKER Cereals as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Dry Quick QUAKER Oats vs Stewed Canned Tomatoes:

• Dry Quick Oats QUAKER Cereals have 1.4 times more Calcium, 3.3 times more Copper, 3.5 times more Iron, 22.5 times more Magnesium, 72.9 times more Manganese, 22.9 times more Phosphorus, 1.7 times more Potassium, 48.2 times more Selenium and 18.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 73.7 times more Sodium and 9.8 times more Water than Dry Quick Oats QUAKER Cereals.

Comparison of macro-nutrients per 1 pound:

• Dry Quick Oats QUAKER Cereals have 14.3 times more Energy, 36.2 times more Fat, 42.7 times more Saturated Fat, 33.3 times more Omega 3, 29.7 times more Omega 6, 11 times more Carbohydrate, 9.4 times more Fiber and 15.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.5 times more Sugars than Dry Quick Oats QUAKER Cereals.
• Both Dry Quick Oats QUAKER Cereals as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.