Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry: 78g

Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have 21.3 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	9%	17%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	6.1% 5.93g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	5.9% 1.9g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	NA	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	44.3% 57.6g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	31% 22.6g	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	30% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	13% 5g	38g per day for Men 19-50 years
Protein	28.3% 16g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	43% 6.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	53% 0.69mg	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	54% 217μg	34.4% 138μg	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	422% 380mg	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	62.2% 9.33mg	2.24% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry	Recommended Dietary Allowance
Calcium	18.3% 183mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	NA	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	142% 11.3mg	77.2% 6.18mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	16.6% 69.5mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	33.7% 236mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	5.74% 195mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	NA	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	26% 391mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	14.3% 1.57mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.15% 5.37g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 300 calories of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C and 27.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 1.6 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry:

• 300 calories of Cooked Ripe Red Tomatoes have 1.8 times more Iron, 2.2 times more Magnesium, 2 times more Phosphorus, 18.6 times more Potassium, 1.5 times more Zinc and 293 times more Water than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 2.1 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain similar levels of Calcium per 300 calories.
• 300 calories of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 1.8 times more Sugars, 2.3 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry.
• While 300 kcal of Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry contain 3.2 times more Fat than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.