Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59% 1706kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	29.6% 9.5g	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	250% 325g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	110% 80g	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	99% 37.6g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	82.3% 46g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	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	547% 6.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	258% 41.2mg	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	342% 4.45mg	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	193% 771μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	19.4% 2.9mg	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, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	5% 50mg	112% 1116mg	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	688% 55mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	111% 467mg	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	233% 1628mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	45.2% 1538mg	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	169% 2536mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	95% 10.4mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.91% 33.5g	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, fruit and cream, variety of flavors, reduced sugar:

• Cooked Ripe Red Tomatoes have 228 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 40.2 times more Vitamin B1, 28 times more Vitamin B2, 17.1 times more Vitamin B3, 12.4 times more Vitamin B6, 13.1 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• Cooked Ripe Red Tomatoes have 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 22.4 times more Calcium, 17.8 times more Iron, 11.4 times more Magnesium, 12.8 times more Phosphorus, 1.6 times more Potassium, 50.8 times more Sodium and 16.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 20.9 times more Energy, 67.8 times more Fat, 139.4 times more Saturated Fat, 17.8 times more Carbohydrate, 7.1 times more Sugars, 11.9 times more Fiber and 10.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.