Comparing Nutrients in 1 pound Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	60% 1737kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.47g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	7.6% 1.3g	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	306% 398g	14% 18g	130g per day for Men 19-50 years
Sugars	0% 0g	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	16.7% 6.35g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	56.8% 31.8g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 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	0% 0mg	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	175% 699μg	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	3.02% 0.45mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.1% 41mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	120% 1.1mg	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	162% 13mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	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	76.5% 535mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	15.5% 526mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	86.6% 47.6μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	11.6% 428g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice VS Cooked Ripe Red Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice versus 1 lb of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 12.3 times more Vitamin B1, 12 times more Vitamin B2, 6.6 times more Vitamin B3 and 11.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Vitamin A, more Vitamin B6, more Vitamin C, 5.6 times more Vitamin E and 28 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice vs Cooked Ripe Red Tomatoes:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 3.2 times more Copper, 4.2 times more Iron, 3.3 times more Magnesium, 4.2 times more Phosphorus, 21 times more Selenium and 7.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains 1.9 times more Potassium and 24.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice has 21.3 times more Energy, 30 times more Omega 3, 21.9 times more Carbohydrate, 2 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• While 1 lb of Cooked Ripe Red Tomatoes contains more Sugars than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6 in one pound.