Comparing Nutrients in 500 calories Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon VS Tomatoes

Weight per 500 calories

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon: 132g
• Tomatoes: 2778g

Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 21.1 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	11%	11%	78%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	6.64% 6.44g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	3.63% 1.16g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5.77% 0.092g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	11.5% 1.95g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.2% 103g	83% 108g	130g per day for Men 19-50 years
Sugars	30.3% 22g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.2% 11.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	26.5% 15g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Tomatoes	Recommended Dietary Allowance
Vitamin A	52% 467μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.5% 0.99mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.2% 1.1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	78.4% 12.5mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	89.3% 1.16mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	239% 958μg	104% 417μg	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	17.6% 16mg	423% 381mg	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	28.5% 4.27mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon	Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	67.3% 0.61mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	486% 39mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	36% 150mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.17mg	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	69.5% 487mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	14% 474mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.3% 454mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	85.6% 9.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.098% 3.63g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Tomatoes:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 2.1 times more Vitamin B2 and 2.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Vitamin A, 1.3 times more Vitamin B3, 1.9 times more Vitamin B6, 24 times more Vitamin C, 3.5 times more Vitamin E and 104 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon vs Tomatoes:

• Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon have 5.2 times more Iron, more Selenium, 3.3 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 13.9 times more Potassium and 723.7 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Ripe Red Tomatoes have similar amounts of Calcium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 3.3 times more Sugars, 2.9 times more Fiber and 1.6 times more Protein than Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 3, Omega 6 and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, QUAKER, Oatmeal Squares, cinnamon as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.