Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	45.4% 7.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	260% 338g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	132% 96g	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	8.2% 5.94g	1.25% 0.91g	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	% 5.35g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0g	% 93g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	98% 37g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	12% 109μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	301% 3.9mg	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	14.7% 59μg	217% 866μg	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	115% 103mg	0.5% 0.45mg	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	17% 2.54mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	5% 50mg	104% 1039mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	174% 1.56mg	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	38.6% 3.1mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	550% 12.7mg	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	18% 127mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	40.4% 1374mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.9% 33.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cooked Ripe Red Tomatoes have 228 times more Vitamin C and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 18.3 times more Vitamin A, 19.9 times more Vitamin B1, 37 times more Vitamin B2, 17.3 times more Vitamin B3, 7.3 times more Vitamin B5, 10.9 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin E per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cooked Ripe Red Tomatoes have 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.8 times more Calcium, 4.6 times more Copper, 12.2 times more Iron, 11 times more Magnesium, 26.6 times more Manganese, 12.6 times more Phosphorus, 1.4 times more Potassium, 5.8 times more Selenium, 37.8 times more Sodium and 18.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 6.6 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.5 times more Energy, 46.4 times more Fat, 53.9 times more Saturated Fat, 31 times more Omega 3, 40.5 times more Omega 6, 18.6 times more Carbohydrate, 8.5 times more Sugars, 11.7 times more Fiber and 10.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.