Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	25.3% 732kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	5% 1.6g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	20% 3.38g	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	114% 148g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	58% 42g	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	0.55% 0.4g	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	% 0.5g	g per day for Men 19-50 years
Sucrose	% 0g	% 40.5g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	43% 16.3g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	97% 873μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	119% 1.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	132% 1.7mg	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	95% 379μg	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	0.22% 0.2mg	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	7.4% 1.1mg	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	2.2% 22mg	45.4% 454mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	76% 0.68mg	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	206% 16.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	241% 5.54mg	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	100% 701mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	17.7% 601mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	10.5% 5.75μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	55% 826mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.4% 14.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cooked Ripe Red Tomatoes have 228 times more Vitamin C and 1.5 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain 18.3 times more Vitamin A, 19.9 times more Vitamin B1, 37 times more Vitamin B2, 17.3 times more Vitamin B3, 7.3 times more Vitamin B5, 10.9 times more Vitamin B6 and 14.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have similar amounts of Vitamin E per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• Cooked 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 20.8 times more Calcium, 4.6 times more Copper, 12.2 times more Iron, 11 times more Magnesium, 26.6 times more Manganese, 12.6 times more Phosphorus, 1.4 times more Potassium, 5.8 times more Selenium, 37.8 times more Sodium and 18.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 6.6 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, 46.4 times more Fat, 53.9 times more Saturated Fat, 31 times more Omega 3, 40.5 times more Omega 6, 18.6 times more Carbohydrate, 8.5 times more Sugars, 11.7 times more Fiber and 10.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.