Comparing Nutrients in 1 pound Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	8.58% 2.74g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	32.3% 5.5g	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	264% 343g	130g per day for Men 19-50 years
Sugars	16.5% 12g	223% 162g	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	48% 35g	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	% 34.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 91g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	69.2% 26.3g	38g per day for Men 19-50 years
Protein	7.13% 4g	73.8% 41.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	21% 191μg	249% 2241μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	299% 3.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	234% 3.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	297% 47.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	75.3% 3.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	387% 5.03mg	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	242% 966μg	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	3.53% 3.18mg	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	16.3% 2.45mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	107% 1066mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	160% 1.44mg	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	516% 41.3mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	403% 9.27mg	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	189% 1324mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	48% 1633mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	133% 1996mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	81.6% 9mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.04% 38.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Ripe Red Tomatoes have 19.6 times more Vitamin C, 1.4 times more Vitamin E and 3.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 11.8 times more Vitamin A, 21.4 times more Vitamin B1, 35.3 times more Vitamin B2, 17.6 times more Vitamin B3, 9.3 times more Vitamin B5, 13.9 times more Vitamin B6 and 14.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Raw Ripe Red Tomatoes have 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 23.5 times more Calcium, 5.4 times more Copper, 33.7 times more Iron, 7.5 times more Magnesium, 17.9 times more Manganese, 12.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 88 times more Sodium and 11.6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 20 times more Energy, 20 times more Fat, 21.6 times more Saturated Fat, 14 times more Omega 3, 15.1 times more Omega 6, 19.5 times more Carbohydrate, 13.6 times more Sugars, 5.6 times more Fructose, 4.8 times more Fiber and 10.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.