Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	18% 519kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	6.74% 6.53g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	3.9% 1.25g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	NA	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	NA	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.7% 109g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	56.4% 41g	4.87% 3.53g	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	2.56% 1.86g	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	% 1.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	31% 11.8g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	22% 12.2g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.2% 1.03mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17.3mg	4.7% 0.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.66% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	8.6% 0.11mg	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	72.6% 291μg	4.6% 18.4μg	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	1.9% 1.7mg	36% 32.3mg	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	3.97% 0.6mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	34.4% 344mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	NA	12% 0.11mg	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	156% 12.4mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	3.04% 12.8mg	420mg per day for Men 19-50 years
Manganese	NA	6.47% 0.15mg	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	59.5% 417mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13.6% 464mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	NA	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	43% 644mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.25% 9.4g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 5 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 20.3 times more Vitamin B1, 47.3 times more Vitamin B2, 23 times more Vitamin B3, 12.4 times more Vitamin B6 and 15.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 19 times more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 22.1 times more Calcium, 12.9 times more Iron, 9.7 times more Magnesium, 10.5 times more Phosphorus, 1.5 times more Potassium, 41.3 times more Sodium and 14.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 14.3 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 20.3 times more Energy, 41.9 times more Fat, 58.7 times more Saturated Fat, 19.1 times more Carbohydrate, 11.6 times more Sugars, 11.9 times more Fiber and 9.1 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein