Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Stewed Canned Tomatoes

Weight per 500 calories

• Cereals, QUAKER, Instant Oatmeal Organic, Regular: 136g
• Stewed Canned Tomatoes: 1923g

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 14.1 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.85% 8.6g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.73% 1.5g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	NA	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	NA	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70.2% 91g	92% 119g	130g per day for Men 19-50 years
Sugars	1.88% 1.36g	93% 67.7g	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	NA	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	35% 13.4g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	39% 21.8g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 0.99mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.64% 1.06mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.6% 0.16mg	25% 0.33mg	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	11% 43.6μg	24% 96μg	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% 0mg	169% 152mg	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	4.27% 0.64mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.1% 71mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	NA	239% 2.15mg	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	71.5% 5.72mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	48% 202mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	92% 646mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	14% 477mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	NA	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.36% 5.45mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	38% 4.2mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.32% 12g	47.6% 1760g	3700g per day for Men 19-50 years

Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Vitamin B2, 12.9 times more Vitamin B3, 2 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C and 24.9 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin B3, Vitamin C and Vitamin E
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.7 times more Phosphorus and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 9.2 times more Calcium, 4.5 times more Iron, 8.3 times more Potassium, 779.9 times more Sodium and 146.8 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.2 times more Protein than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 49.7 times more Sugars and 1.4 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.