Comparing Nutrients in 1 pound Tomatoes VS Cereals, QUAKER, Instant Oatmeal Organic, Regular

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	29.5% 28.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	15.7% 5.03g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	234% 304g	130g per day for Men 19-50 years
Sugars	16.5% 12g	6.26% 4.54g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	117% 44.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	130% 72.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Vitamin A	21% 191μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	49% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	36.3% 145μg	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	69% 62mg	0% 0mg	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	16.3% 2.45mg	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	23.6% 236mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	NA	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	238% 19mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	160% 671mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	307% 2150mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	46.7% 1588mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	127% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.08% 40g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, Instant Oatmeal Organic, Regular per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 pound of Tomatoes has more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 19.7 times more Vitamin B1, 7.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.5 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, Instant Oatmeal Organic, Regular provide similar amounts of Vitamin E per one pound.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Tomatoes vs Cereals, QUAKER, Instant Oatmeal Organic, Regular:

• 1 pound of Tomatoes has 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 5.2 times more Calcium, 15.6 times more Iron, 13.5 times more Magnesium, 19.8 times more Phosphorus, 1.5 times more Potassium and 18.1 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomatoes has 2.6 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal Organic, Regular contains 20.4 times more Energy, 31.5 times more Fat, 39.6 times more Saturated Fat, 17.2 times more Carbohydrate, 8.2 times more Fiber and 18.2 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy and Protein