Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	6.36% 2.04g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	110% 143g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	48.7% 35.3g	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	3.6% 2.6g	NA	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	50.7% 19.2g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	36.5% 20.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	184% 2.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	176% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	217% 2.8mg	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	6.45% 25.8μg	141% 564μg	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	50.3% 45.2mg	2.87% 2.58mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.4% 1.1mg	6.5% 0.97mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	2.2% 22mg	70.4% 704mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	NA	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	17% 1.35mg	317% 25.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	49% 206mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	NA	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	7.94% 55.6mg	101% 708mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	22.7% 772mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	70.8% 1062mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.43% 15.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 7 ounces of Cooked Ripe Red Tomatoes have 17.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 29.6 times more Vitamin B1, 54.9 times more Vitamin B2, 26.7 times more Vitamin B3, 18 times more Vitamin B6 and 21.8 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar provide similar amounts of Vitamin E per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 7 ounces of Cooked Ripe Red Tomatoes have 11.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 32.3 times more Calcium, 18.8 times more Iron, 11.6 times more Magnesium, 12.8 times more Phosphorus, 1.8 times more Potassium, 48.6 times more Sodium and 17.1 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contain 19.9 times more Energy, 51.3 times more Fat, 68.4 times more Saturated Fat, 18 times more Carbohydrate, 7.1 times more Sugars, 13.9 times more Fiber and 10.8 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Fiber and Protein