Comparing Nutrients in 7 ounces Tomatoes VS QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	0%	3%	97%

Macro Nutrients

	Tomatoes	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.5% 2.44g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	144% 187g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	220% 160g	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	3.75% 2.7g	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	% 2.5g	% 39.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 119g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	0% 0g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	1.8% 0.022mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	122% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.73% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	2.2% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0.88% 0.79mg	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	7.14% 1.07mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder	Recommended Dietary Allowance
Calcium	2% 20mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	55% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	8.43% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	0.47% 2mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	4.3% 0.099mg	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	6.8% 47.6mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	1.75% 59.5mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	8.33% 125mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.13% 5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Raw Ripe Red Tomatoes have 3.4 times more Vitamin B1, 2.7 times more Vitamin B3, 1.6 times more Vitamin B5, 3.6 times more Vitamin B6 and 34.3 times more Vitamin C than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 42.2 times more Vitamin B2 than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder:

• Raw Ripe Red Tomatoes have 11 times more Magnesium, 2.3 times more Manganese, 7.9 times more Potassium, 2.8 times more Zinc and 37.7 times more Water than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 4 times more Calcium, 4.2 times more Copper, 1.3 times more Iron, 5 times more Phosphorus and 12.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 6.9 times more Fructose, more Fiber and more Protein than QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder.
• While QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder contain 21.6 times more Energy, 6.2 times more Fat, 24.2 times more Carbohydrate and 30.6 times more Sugars than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as QUAKER OATS Drink Mix, GATORADE, Orange Flavor, Powder have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.