Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Energy	25.7% 746kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	15.3% 15g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	13% 4.15g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	NA	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	109% 142g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	48.3% 35g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	36% 20g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	239% 2.87mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	94% 1.22mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	84.3% 337μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.22% 0.2mg	30.2% 27mg	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	8.47% 1.27mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Tomatoes	Recommended Dietary Allowance
Calcium	49% 488mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	NA	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	301% 24mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	48.7% 204mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	9.84% 0.23mg	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	102% 712mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	19.8% 673mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	74% 1109mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	41.5% 4.56mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.4% 14.7g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 39.1 times more Vitamin B1, 32.5 times more Vitamin B2, 15.3 times more Vitamin B3, 12.3 times more Vitamin B6, 11.3 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 137 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 7 oz.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar vs Tomatoes:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 24.6 times more Calcium, 44.9 times more Iron, 9.4 times more Magnesium, 15 times more Phosphorus, 1.4 times more Potassium, 111.8 times more Sodium and 13.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.

Comparison of macro-nutrients per 7 ounces:

• Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have 20.9 times more Energy, 37.3 times more Fat, 74.7 times more Saturated Fat, 18.4 times more Carbohydrate, 6.7 times more Sugars, 6.9 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.