Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry: 83.3g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 20 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.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	1.58% 0.5g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	5.93% 1g	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	48.5% 63g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	41% 29.7g	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	8.85% 6.4g	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	% 6.33g	g per day for Men 19-50 years
Sucrose	% 0g	% 16.7g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	28.3% 16g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	45.7% 412μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	54.5% 8.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	14% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	71% 0.93mg	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	44.4% 178μg	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	0.65% 0.58mg	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	2.22% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	1.6% 1.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	18.3% 183mg	19.6% 196mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	29.4% 0.27mg	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	95% 7.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	16.3% 68.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	74% 1.7mg	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	34.8% 243mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	4.4% 2.4μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	24.4% 367mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	15% 1.65mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.19% 7.04g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cooked Ripe Red Tomatoes have 3.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.2 times more Vitamin B9, 651.4 times more Vitamin C, 28 times more Vitamin E and 24.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Vitamin A, Vitamin B1 and Vitamin B3 per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• Cooked Ripe Red Tomatoes have 4.7 times more Copper, 1.5 times more Iron, 2.2 times more Magnesium, 1.9 times more Phosphorus, 12.1 times more Potassium, 3.4 times more Selenium, 1.4 times more Zinc and 223.3 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 2 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Calcium and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars, 3.4 times more Fructose, 2.4 times more Fiber and 2.1 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 1.8 times more Fat and 1.4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.