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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	58% 1687kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	23.6% 23g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	12.6% 4.04g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	NA	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	NA	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	263% 342g	14% 18g	130g per day for Men 19-50 years
Sugars	97% 70.6g	15.6% 11.3g	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	8.2% 5.94g	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	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	103% 39g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	93% 52g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.5% 13.6μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	208% 2.5mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	112% 1.45mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	27.6% 0.36mg	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	41% 163μg	14.7% 59μg	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	115% 103mg	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	136% 20.4mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	26.3% 263mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	NA	37.8% 0.34mg	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	231% 18.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	147% 617mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	NA	20.7% 0.48mg	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	278% 1946mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	65.2% 2218mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	197% 2962mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.49% 18g	11.6% 428g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 15.3 times more Vitamin B1, 14.5 times more Vitamin B2, 3.4 times more Vitamin B3, 1.6 times more Vitamin B6, 2.8 times more Vitamin B9 and 8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 5.3 times more Calcium, 6 times more Iron, 15.1 times more Magnesium, 15.3 times more Phosphorus, 2.2 times more Potassium, 59.4 times more Sodium and 20.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 20.7 times more Energy, 45.8 times more Fat, 59.3 times more Saturated Fat, 18.8 times more Carbohydrate, 6.3 times more Sugars, 12.3 times more Fiber and 12.1 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.