Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	35.5% 34.4g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	34.3% 11g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	257% 334g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	181% 131g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	76.4% 29g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	70.4% 39.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	12% 109μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	249% 3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	262% 3.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	249% 40mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	307% 4mg	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	200% 798μg	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% 0mg	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	13% 1.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	5% 50mg	100% 998mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	NA	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	448% 36mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	96% 404mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	NA	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	196% 1370mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	151% 2268mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	83% 9.1mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.84% 31g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 1 pound of Cooked Ripe Red Tomatoes has more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contains 18.3 times more Vitamin B1, 34.1 times more Vitamin B2, 16.5 times more Vitamin B3, 11.1 times more Vitamin B6 and 13.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 1 pound of Cooked Ripe Red Tomatoes has 13.7 times more Water than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contains 20 times more Calcium, 11.6 times more Iron, 9.9 times more Magnesium, 10.8 times more Phosphorus, 45.5 times more Sodium and 14.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain similar levels of Potassium per one pound.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contains 21.3 times more Energy, 69 times more Fat, 161.3 times more Saturated Fat, 18.4 times more Carbohydrate, 11.6 times more Sugars, 9.1 times more Fiber and 9.1 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein