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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, QUAKER, KING VITAMAN	7%	8%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	59.6% 1728kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	16% 15.6g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	22.5% 7.2g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	29% 4.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	293% 380g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	127% 92g	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	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Vitamin A	12% 109μg	488% 4391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	497% 6.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	477% 76.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	51% 2.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	583% 7.6mg	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	1513% 6051μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	202% 181mg	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	138% 20.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, QUAKER, KING VITAMAN	Recommended Dietary Allowance
Calcium	5% 50mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	46% 0.41mg	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	1644% 132mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	81.3% 1.87mg	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	162% 1134mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	35.8% 1216mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	249% 3742mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	524% 57.7mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.41% 15g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 14 times more Vitamin K than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 40.3 times more Vitamin A, 35.2 times more Vitamin B1, 64.8 times more Vitamin B2, 31.7 times more Vitamin B3, 4.3 times more Vitamin B5, 21.2 times more Vitamin B6, 102.6 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and 8.1 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Vitamin D in 1 lb.

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

• Cooked Ripe Red Tomatoes have 28.2 times more Water than Cereals ready-to-eat, QUAKER, KING VITAMAN.
• While Cereals ready-to-eat, QUAKER, KING VITAMAN contain 42.6 times more Iron, 9.1 times more Magnesium, 3.9 times more Manganese, 8.9 times more Phosphorus, 13 times more Selenium, 75 times more Sodium and 90.8 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, QUAKER, KING VITAMAN have similar amounts of Calcium, Copper and Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cereals ready-to-eat, QUAKER, KING VITAMAN contain 21.2 times more Energy, 31.3 times more Fat, 105.6 times more Saturated Fat, 16 times more Omega 3, 25.8 times more Omega 6, 20.9 times more Carbohydrate, 8.1 times more Sugars, 4.9 times more Fiber and 6.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, KING VITAMAN have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.