Comparing Nutrients in 7 ounces Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	20% 19.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	6.9% 2.2g	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	105% 136g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	68% 49.3g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	38.6% 14.7g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	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	48.5% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	28.7% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	18.5% 0.24mg	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	13.4% 53.6μg	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	30.2% 27mg	35.5% 32mg	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	32.5% 4.9mg	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	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	2% 20mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	NA	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	69.5% 5.56mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	54.3% 228mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	85.6% 599mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	32.7% 1111mg	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	26.6% 399mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.43% 16g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 7.9 times more Vitamin B1, 9.9 times more Vitamin B2, 3.1 times more Vitamin B3, 1.5 times more Vitamin B6, 1.8 times more Vitamin B9 and 4.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 7 ounces of Tomatoes have 11.7 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 10.5 times more Calcium, 10.4 times more Iron, 10.5 times more Magnesium, 12.6 times more Phosphorus, 2.4 times more Potassium, 40.2 times more Sodium and 12.8 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 21.5 times more Energy, 49.2 times more Fat, 39.8 times more Saturated Fat, 17.6 times more Carbohydrate, 9.4 times more Sugars, 6.2 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein