Comparing Nutrients in 5 ounces Cereals ready-to-eat, QUAKER, CAP VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, CAP	4%	11%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, CAP	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	19.4% 563kcal	0.88% 25.5kcal	2900kcal per day for Men 19-50 years
Fat	7.06% 6.85g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	13.6% 4.37g	0.066% 0.021g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.18% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.03% 1.02g	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	94% 122g	4.37% 5.7g	130g per day for Men 19-50 years
Sugars	86.4% 62.7g	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	9.7% 3.7g	2.6% 0.99g	38g per day for Men 19-50 years
Protein	11.3% 6.3g	2.4% 1.35g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, CAP	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	3.78% 34μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	4.25% 0.051mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	196% 2.55mg	2.4% 0.031mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.4mg	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	233% 3.03mg	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	578% 2310μg	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	0.16% 0.14mg	36% 32.3mg	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	5.95% 0.89mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, CAP	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	18.7% 0.17mg	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	351% 28mg	12% 0.96mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	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	34% 238mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	7.8% 265mg	9.1% 309mg	3400mg per day for Men 19-50 years
Selenium	27% 14.7μg	1.3% 0.71μg	55μg per day for Men 19-50 years
Sodium	68.5% 1028mg	1.04% 15.6mg	1500mg per day for Men 19-50 years
Zinc	201% 22mg	1.8% 0.2mg	11mg per day for Men 19-50 years
Water	0.096% 3.54g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, CAP VS Cooked Ripe Red Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, QUAKER, CAP 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 ready-to-eat, QUAKER, CAP vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 44.4 times more Vitamin B1, 81.8 times more Vitamin B2, 39 times more Vitamin B3, 27.1 times more Vitamin B6 and 125.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 3.4 times more Vitamin A, 228 times more Vitamin C and 4.7 times more Vitamin K than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals ready-to-eat, QUAKER, CAP vs Cooked Ripe Red Tomatoes:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 1.6 times more Copper, 29.1 times more Iron, 6.1 times more Magnesium, 6 times more Phosphorus, 20.8 times more Selenium, 65.9 times more Sodium and 111.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While 5 oz of Cooked Ripe Red Tomatoes contain 37.7 times more Water than Cereals ready-to-eat, QUAKER, CAP.
• Both Cereals ready-to-eat, QUAKER, CAP and Cooked Ripe Red Tomatoes contain similar levels of Potassium per five ounces.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, QUAKER, CAP have 22.1 times more Energy, 43.9 times more Fat, 205.3 times more Saturated Fat, 17.2 times more Omega 6, 21.4 times more Carbohydrate, 17.8 times more Sugars, 3.7 times more Fiber and 4.7 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cereals ready-to-eat, QUAKER, CAP as well as Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 in five ounces.