Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes	Recommended Dietary Allowance
Energy	17.6% 510kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	5.85% 5.67g	0.29% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.68% 0.86g	0.12% 0.04g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.5% 107g	4.24% 5.5g	130g per day for Men 19-50 years
Sugars	69.7% 50.5g	5.14% 3.73g	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	15% 11g	2.68% 1.94g	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	% 10.8g	% 1.77g	g per day for Men 19-50 years
Sucrose	% 28.3g	% 0g	g per day for Men 19-50 years
Fiber	21.6% 8.22g	4.48% 1.7g	38g per day for Men 19-50 years
Protein	23% 13g	2.23% 1.25g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes	Recommended Dietary Allowance
Vitamin A	78% 700μg	6.6% 59.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.1mg	4.37% 0.052mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	5.26% 0.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.5% 1.18mg	2.52% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	121% 1.57mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	2.2% 0.66μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	75.5% 302μg	5.3% 21.3μg	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	1.1% 0.99mg	21.6% 19.4mg	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	3.78% 0.57mg	5.1% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	9.33% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes	Recommended Dietary Allowance
Calcium	33.3% 333mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	50% 0.45mg	9.3% 0.084mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.082% 3.26μg	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	161% 13mg	4.8% 0.38mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	126% 2.9mg	7.03% 0.16mg	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% 414mg	4.86% 34mg	700mg per day for Men 19-50 years
Potassium	15% 510mg	9.9% 336mg	3400mg per day for Men 19-50 years
Selenium	7.47% 4.1μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41.6% 624mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.32% 12g	3.62% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 11.8 times more Vitamin A, 21.4 times more Vitamin B1, 35.3 times more Vitamin B2, 17.6 times more Vitamin B3, 9.3 times more Vitamin B5, 13.9 times more Vitamin B6 and 14.2 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 19.6 times more Vitamin C, 1.4 times more Vitamin E and 3.4 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 23.5 times more Calcium, 5.4 times more Copper, 33.7 times more Iron, 7.5 times more Magnesium, 17.9 times more Manganese, 12.2 times more Phosphorus, 1.5 times more Potassium, more Selenium, 88 times more Sodium and 11.6 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.

Comparison of macro-nutrients per 5 ounces:

• Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 20 times more Energy, 20 times more Fat, 21.6 times more Saturated Fat, 14 times more Omega 3, 15.1 times more Omega 6, 19.5 times more Carbohydrate, 13.6 times more Sugars, 5.6 times more Fructose, 4.8 times more Fiber and 10.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.