Comparing Nutrients in 1 pound Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	12%	11%	77%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	55.2% 1601kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	14.8% 4.72g	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	1.56% 4.54mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	253% 329g	130g per day for Men 19-50 years
Sugars	16.5% 12g	128% 93g	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	101% 38.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	92% 51.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry	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	143% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	75% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	48% 7.65mg	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	55% 0.72mg	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	44.2% 177μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	37.8% 0.91μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	47.4% 42.6mg	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, oatmeal, REAL MEDLEYS, summer berry, dry	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	56.2% 562mg	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	177% 14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	122% 513mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	59.4% 2018mg	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	107% 1606mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	106% 11.6mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.93% 34.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• Raw Ripe Red Tomatoes have 1.5 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 10.2 times more Vitamin B1, 11.3 times more Vitamin B2, 2.8 times more Vitamin B3, 2 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have similar amounts of Vitamin E per 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry:

• Raw Ripe Red Tomatoes have 12.5 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry.
• While Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 12.4 times more Calcium, 11.6 times more Iron, 10.3 times more Magnesium, 14.9 times more Phosphorus, 1.9 times more Potassium, 70.8 times more Sodium and 15.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry contain 19.6 times more Energy, 22 times more Fat, 37.2 times more Saturated Fat, 18.7 times more Carbohydrate, 7.8 times more Sugars, 7.1 times more Fiber and 12.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, summer berry, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.