Comparing Nutrients in 300 calories Tomatoes VS Cereals, QUAKER, corn grits, instant, plain, dry

Weight per 300 calories

• Tomatoes: 1667g
• Cereals, QUAKER, corn grits, instant, plain, dry: 87.5g

Cereals, QUAKER, corn grits, instant, plain, dry have 19.1 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Tomatoes or Cereals, QUAKER, corn grits, instant, plain, dry?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	1.93% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.64% 0.026g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	52.8% 68.6g	130g per day for Men 19-50 years
Sugars	60.5% 44g	1.82% 1.32g	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	31.5% 23g	0% 0g	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	% 21g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.32g	g per day for Men 19-50 years
Fiber	52.6% 20g	9.67% 3.67g	38g per day for Men 19-50 years
Protein	26% 14.7g	11.4% 6.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	142% 1.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	49.2% 7.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	4.23% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	38.5% 154μg	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	254% 228mg	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	60% 9mg	0.29% 0.044mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	16.7% 167mg	33% 331mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	2.9% 0.026mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	424% 34mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	5.83% 24.5mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	7.8% 0.18mg	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	57% 400mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	3.26% 0.36mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.17% 6.3g	3700g per day for Men 19-50 years

Tomatoes VS Cereals, QUAKER, Corn Grits, Instant, Plain, Dry Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomatoes or Cereals, QUAKER, corn grits, instant, plain, dry?

Lets compare vitamin content per 300 calories of Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 300 calories of Tomatoes have more Vitamin A, 1.3 times more Vitamin B3, 7 times more Vitamin B5, 10.9 times more Vitamin B6, 1.6 times more Vitamin B9, more Vitamin C, 205.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, dry contain 2.8 times more Vitamin B1 and 1.9 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 300 calories of Tomatoes have 37.5 times more Copper, 7.5 times more Magnesium, 10.6 times more Manganese, 6.4 times more Phosphorus, 33.5 times more Potassium, 7.9 times more Zinc and 250.2 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 300 kcal of Cereals, QUAKER, corn grits, instant, plain, dry contain 2 times more Calcium, 7.5 times more Iron, more Selenium and 11.8 times more Sodium than Raw Ripe Red Tomatoes.
• 300 calories of Tomatoes lack sufficient amounts of Selenium
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomatoes have 1.6 times more Omega 6, 33.2 times more Sugars, more Fructose, 5.4 times more Fiber and 2.3 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Tomatoes and Cereals, QUAKER, corn grits, instant, plain, dry offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 6
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in 300 calories.