Comparing Nutrients in 7 ounces Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	5%	3%	92%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26% 752kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	2.97% 2.88g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.74% 0.56g	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	136% 176g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	121% 88g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	16% 9.03g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	14% 2.22mg	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	9.16% 0.12mg	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	7.44% 29.8μg	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	0.66% 0.6mg	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	33.2% 5mg	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 ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS	Recommended Dietary Allowance
Calcium	2% 20mg	3.57% 35.7mg	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	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	27% 113mg	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	44.2% 310mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	11.6% 395mg	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	100% 1504mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	18.8% 2.06mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 7 ounces of Tomatoes have 5.3 times more Vitamin A, 1.3 times more Vitamin B6 and 45.7 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 4.3 times more Vitamin B1, 2.6 times more Vitamin B2, 1.9 times more Vitamin B3 and 4.6 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS:

• 7 ounces of Tomatoes have 37.8 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS.
• While 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 6.9 times more Iron, 5.2 times more Magnesium, 6.5 times more Phosphorus, 151.6 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain similar levels of Potassium per seven ounces.
• 7 ounces of Tomatoes lack sufficient amounts of Zinc
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S GRAHAM BUMPERS contain 21.1 times more Energy, 22.9 times more Carbohydrate, 16.9 times more Sugars, 2.2 times more Fiber and 5.2 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy and Protein