Comparing Nutrients in 300 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g
• Tomatoes in Juice with Salt: 1875g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 22.5 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	1.58% 0.5g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	5.93% 1g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.5% 63g	50% 65g	130g per day for Men 19-50 years
Sugars	41% 29.7g	66% 48g	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	8.85% 6.4g	34% 24.6g	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	% 6.33g	% 23.3g	g per day for Men 19-50 years
Sucrose	% 16.7g	% 0g	g per day for Men 19-50 years
Fiber	12.7% 4.83g	94% 35.6g	38g per day for Men 19-50 years
Protein	13.6% 7.6g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	45.7% 412μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.5% 8.73mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.69mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71% 0.93mg	160% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	44.4% 178μg	37.5% 150μg	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	0.65% 0.58mg	263% 236mg	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	2.22% 0.33mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.9μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	19.6% 196mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.27mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	95% 7.6mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	16.3% 68.3mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	74% 1.7mg	55.4% 1.28mg	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	34.8% 243mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	8.82% 300mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	4.4% 2.4μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	24.4% 367mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.19% 7.04g	48% 1777g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Raisin And Spice, Dry VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes in Juice with Salt:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 16.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.5 times more Vitamin B3, 3.2 times more Vitamin B5, 2.3 times more Vitamin B6, 405 times more Vitamin C, 33.2 times more Vitamin E and 25.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Tomatoes in Juice with Salt provide similar amounts of Vitamin A and Vitamin B9 per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes in Juice with Salt:

• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.3 times more Manganese than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.2 times more Calcium, 3.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 1.3 times more Phosphorus, 11.9 times more Potassium, 5.4 times more Selenium, 5.9 times more Sodium, 1.4 times more Zinc and 252.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.8 times more Omega 6, 1.6 times more Sugars, 3.8 times more Fructose, 7.4 times more Fiber and 2 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry provide inadequate amounts of Omega 6
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.