Comparing Nutrients in 5 ounces Tomatoes VS Cereals, QUAKER, corn grits, instant, plain, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16.8% 486kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	3.13% 3.03g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	1.6% 0.51g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	7.8% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	85.5% 111g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	2.95% 2.14g	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	2.68% 1.94g	0% 0g	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	% 1.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.14g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	230% 2.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	76% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	79.8% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.86% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	62.4% 249μg	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	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	0.47% 0.071mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, corn grits, instant, plain, dry	Recommended Dietary Allowance
Calcium	1.4% 14mg	53.6% 536mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	4.72% 0.043mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	687% 55mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	12.6% 0.29mg	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	4.86% 34mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	5.63% 191mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	106% 1589mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.28% 10.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, corn grits, instant, plain, dry per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes versus 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 5 ounces of Tomatoes have more Vitamin A, more Vitamin C, 10.8 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 52.6 times more Vitamin B1, 36.7 times more Vitamin B2, 15.2 times more Vitamin B3, 2.7 times more Vitamin B5, 1.8 times more Vitamin B6 and 11.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 5 ounces of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes vs Cereals, QUAKER, corn grits, instant, plain, dry:

• 5 ounces of Tomatoes have 2 times more Copper, 1.8 times more Potassium and 13.1 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 37.8 times more Calcium, 143.5 times more Iron, 2.5 times more Magnesium, 1.8 times more Manganese, 3 times more Phosphorus, more Selenium, 224.2 times more Sodium and 2.4 times more Zinc than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomatoes have 1.7 times more Sugars than Cereals, QUAKER, corn grits, instant, plain, dry.
• While 5 oz of Cereals, QUAKER, corn grits, instant, plain, dry contain 19.1 times more Energy, 10.7 times more Fat, 11.7 times more Omega 6, 20.2 times more Carbohydrate, 3.5 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• 5 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, corn grits, instant, plain, dry provide inadequate amounts of Omega 3 in five ounces.