Comparing Nutrients in 300 calories Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread: 83g
• Cooked Ripe Red Tomatoes: 1667g

Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 20.1 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	17%	15%	68%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	NA	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	NA	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0.29% 0.83mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.5g	51.4% 67g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	57.2% 41.5g	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	NA	30% 22g	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	NA	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	24.5% 13.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	55.3% 0.72mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53% 8.46mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65% 0.85mg	101% 1.3mg	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	42.4% 170μg	54% 217μg	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	0.092% 0.083mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.05% 0.46mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	20% 202mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	NA	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	91% 7.3mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	23% 97mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	47% 329mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	8% 272mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	NA	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	34.3% 514mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	19.6% 2.16mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.2% 7.5g	42.5% 1572g	3700g per day for Men 19-50 years

Cereals, QUAKER, Weight Control Instant Oatmeal, Banana Bread VS Cooked Ripe Red Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 300 calories of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Cooked Ripe Red Tomatoes:

• 300 calories of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 2 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.6 times more Vitamin B6, 1.3 times more Vitamin B9, 4572.7 times more Vitamin C and 20.4 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have insufficient amounts of Vitamin C and Vitamin E
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread vs Cooked Ripe Red Tomatoes:

• 300 calories of Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread have 2.8 times more Sodium than Cooked Ripe Red Tomatoes.
• While 300 kcal of Cooked Ripe Red Tomatoes contain 1.6 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 13.4 times more Potassium and 209.3 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Cooked Ripe Red Tomatoes contain similar levels of Calcium and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Cooked Ripe Red Tomatoes contain 38.7 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, banana bread and Cooked Ripe Red Tomatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 300 calories.