Comparing Nutrients in 1 pound Tomatoes VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	62% 1801kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22.6% 22g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	43.7% 14g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	19.2% 3.27g	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	300% 390g	130g per day for Men 19-50 years
Sugars	16.5% 12g	277% 201g	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	31% 11.8g	38g per day for Men 19-50 years
Protein	7.13% 4g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	21% 191μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	618% 7.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	644% 8.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	616% 99mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33.6% 1.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	760% 9.9mg	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	1743% 6972μg	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	0.5% 0.45mg	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	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.16% 5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	76% 0.68mg	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	1122% 89.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	59.4% 249mg	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	109% 762mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	25% 844mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	219% 3284mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	675% 74.2mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomatoes vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 pound of Tomatoes has 1.6 times more Vitamin A, 137 times more Vitamin C, 1.3 times more Vitamin E and 7.2 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 44.2 times more Vitamin B1, 97.2 times more Vitamin B2, 36.6 times more Vitamin B3, 4.2 times more Vitamin B5, 27.2 times more Vitamin B6 and 102.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 1 pound of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomatoes vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 1 pound of Tomatoes has 1.3 times more Potassium and 37.8 times more Water than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 2.6 times more Copper, 73.3 times more Iron, 5 times more Magnesium, 7 times more Phosphorus, more Selenium, 144.8 times more Sodium and 96.2 times more Zinc than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, QUAKER, Christmas Crunch contains 22.1 times more Energy, 24.2 times more Fat, 110 times more Saturated Fat, 9 times more Omega 6, 22.1 times more Carbohydrate, 16.8 times more Sugars, 2.2 times more Fiber and 5 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in one pound.