Comparing Nutrients in 5 ounces Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18% 523kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	7.45% 7.23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	3.58% 1.15g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.5% 0.088g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	14% 2.4g	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	81.3% 106g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	41.3% 30g	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	0.39% 0.28g	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	% 0.35g	g per day for Men 19-50 years
Sucrose	% 0g	% 29g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	30.6% 11.6g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	26.3% 14.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	69.3% 624μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	88.6% 1.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	81.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	94% 1.22mg	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	67.7% 271μg	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	0.16% 0.14mg	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	4.72% 0.71mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	1.4% 14mg	32.5% 325mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	54.3% 0.49mg	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	147% 11.8mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	172% 3.95mg	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	71.5% 500mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	12.6% 429mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	7.47% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	33.5% 3.7mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 137 times more Vitamin C and 4.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 10.5 times more Vitamin A, 19.4 times more Vitamin B1, 42.8 times more Vitamin B2, 15.5 times more Vitamin B3, 10.6 times more Vitamin B5, 10.8 times more Vitamin B6 and 12.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin E per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 22.9 times more Calcium, 5.8 times more Copper, 30.8 times more Iron, 9 times more Magnesium, 24.5 times more Manganese, 14.7 times more Phosphorus, 1.3 times more Potassium, more Selenium, 83.2 times more Sodium and 15.3 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 6.9 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 20.5 times more Energy, 25.5 times more Fat, 28.9 times more Saturated Fat, 20.7 times more Omega 3, 21.3 times more Omega 6, 19.2 times more Carbohydrate, 8 times more Sugars, 6.8 times more Fiber and 11.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.