Comparing Nutrients in 100 grams Tomatoes VS Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	12%	6%	82%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.1% 61kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	0.3% 0.095g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.94% 0.015g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	1.03% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	10.4% 13.5g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	NA	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	1.9% 1.37g	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	1.85% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	4.1% 0.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	1.84% 0.092mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	3.4% 0.044mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	1.25% 5μg	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	15.2% 13.7mg	0% 0mg	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	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt	Recommended Dietary Allowance
Calcium	1% 10mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	9.56% 0.086mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	7% 0.56mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	5.24% 22mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	21% 0.48mg	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	3.43% 24mg	9% 63mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	2.2% 75mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	5.55% 0.61mg	11mg per day for Men 19-50 years
Water	2.55% 95g	2.26% 83.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 1.4 times more Vitamin B1 and 1.3 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of Vitamin B3 and Vitamin B5 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt:

• Raw Ripe Red Tomatoes have 1.3 times more Calcium and 3.2 times more Potassium than Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt.
• While Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 1.5 times more Copper, 2.1 times more Iron, 2 times more Magnesium, 4.2 times more Manganese, 2.6 times more Phosphorus, 14 times more Sodium and 3.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have similar amounts of Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt contain 3.4 times more Energy, 2.2 times more Omega 6, 3.5 times more Carbohydrate, 1.8 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, QUAKER MultiGrain Oatmeal, prepared with water, salt have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.