Comparing Nutrients in 100 grams Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Energy	0.62% 18kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	5.2% 5.04g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	2.8% 0.89g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	NA	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	58% 75.4g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	21.5% 15.6g	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	22.6% 8.6g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	20.4% 11.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	46% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	10% 0.13mg	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	9% 36μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	30% 4.5mg	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 ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Recommended Dietary Allowance
Calcium	1% 10mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	NA	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	51% 4.07mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	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	3.43% 24mg	61.3% 429mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	14.4% 489mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	43.5% 653mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	26.3% 2.9mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.11% 4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes versus 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 grams of Tomatoes have 14 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 14.9 times more Vitamin B1, 16.8 times more Vitamin B2, 3 times more Vitamin B3, 1.6 times more Vitamin B6, 2.4 times more Vitamin B9 and 8.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• 100 grams of Tomatoes have insufficient amounts of Vitamin B2
• 100 grams of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes vs Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal:

• 100 grams of Tomatoes have 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• While 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 5.8 times more Calcium, 15.1 times more Iron, 12.4 times more Magnesium, 17.9 times more Phosphorus, 2.1 times more Potassium, 130.6 times more Sodium and 17 times more Zinc than Raw Ripe Red Tomatoes.
• 100 grams of Tomatoes lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal contain 20.7 times more Energy, 25.2 times more Fat, 31.8 times more Saturated Fat, 19.4 times more Carbohydrate, 5.9 times more Sugars, 7.2 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• 100 grams of Tomatoes provide inadequate amounts of Energy and Protein