Comparing Nutrients in 1 pound Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	58% 1687kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	23.6% 23g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	12.6% 4.04g	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	263% 342g	130g per day for Men 19-50 years
Sugars	16.5% 12g	97% 70.6g	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	103% 39g	38g per day for Men 19-50 years
Protein	7.13% 4g	93% 52g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	21% 191μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	208% 2.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	112% 1.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	51% 8.16mg	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	45.4% 0.59mg	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	41% 163μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	136% 20.4mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	26.3% 263mg	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	231% 18.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	147% 617mg	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	278% 1946mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	65.2% 2218mg	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	197% 2962mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	119% 13mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.49% 18g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomatoes versus 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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, MOTHER'S Toasted Oat Bran cereal:

• 1 pound of Tomatoes has 14 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 14.9 times more Vitamin B1, 16.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 8.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes have insufficient amounts of Vitamin B2
• 1 pound of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal 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, MOTHER'S Toasted Oat Bran cereal:

• 1 pound of Tomatoes has 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 1 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 5.8 times more Calcium, 15.1 times more Iron, 12.4 times more Magnesium, 17.9 times more Phosphorus, 2.1 times more Potassium, 130.6 times more Sodium and 17 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 lb of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contains 20.7 times more Energy, 25.2 times more Fat, 31.8 times more Saturated Fat, 19.4 times more Carbohydrate, 5.9 times more Sugars, 7.2 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• 1 pound of Tomatoes provide inadequate amounts of Energy and Protein