Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Tomatoes in Juice with Salt

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry: 136g
• Tomatoes in Juice with Salt: 3125g

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 23.1 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 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.12% 6.9g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	3.42% 1.1g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	5.25% 0.084g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	77.7% 101g	83.4% 108g	130g per day for Men 19-50 years
Sugars	39.5% 28.6g	110% 79.7g	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	0.37% 0.27g	56.5% 41g	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	% 0.34g	% 38.8g	g per day for Men 19-50 years
Sucrose	% 27.6g	% 0g	g per day for Men 19-50 years
Fiber	29.2% 11g	156% 59.4g	38g per day for Men 19-50 years
Protein	25% 14g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	66.2% 596μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	81% 0.97mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.7% 1.1mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78% 12.5mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	90% 1.17mg	267% 3.47mg	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	64.7% 259μg	62.5% 250μg	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	0.15% 0.14mg	438% 394mg	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	4.5% 0.68mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.57μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	31% 310mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	52% 0.47mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	141% 11.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	164% 3.8mg	92% 2.13mg	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	68.3% 478mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	7.14% 3.93μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	37.6% 564mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	32% 3.52mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.27% 10g	80% 2961g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, Dry VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18.5 times more Vitamin B1, 1.6 times more Vitamin B2, 1.8 times more Vitamin B3, 2.9 times more Vitamin B5, 3 times more Vitamin B6, 2905.9 times more Vitamin C, 27.2 times more Vitamin E and 31.6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Tomatoes in Juice with Salt provide similar amounts of Vitamin A and Vitamin B9 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomatoes in Juice with Salt:

• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.8 times more Manganese than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3.3 times more Calcium, 3.5 times more Copper, 1.6 times more Iron, 2.3 times more Magnesium, 14.5 times more Potassium, 5.6 times more Selenium, 6.4 times more Sodium and 296.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Tomatoes in Juice with Salt contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Omega 6, 2.8 times more Sugars, 151.1 times more Fructose, 5.3 times more Fiber and 1.8 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 500 calories.