Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Tomatoes

Weight per 100 calories

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

27g

Tomatoes

556g

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 20.5 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

11%

12%

77%

Tomatoes

17%

74%

100 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Tomatoes

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.42%1.4g

Fat

1.15%1.1g

1.4 gvs1.1 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.68%0.22g

Saturated Fat

0.49%0.16g

0.22 gvs0.16 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.05%0.017g

Omega 3

1.04%0.017g

0.017 gvs0.017 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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2.7%0.46g

Omega 6

2.6%0.44g

0.46 gvs0.44 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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15.5%20g

Carbohydrate

16.6%21.6g

20 gvs21.6 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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7.9%5.73g

Sugars

20%14.6g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

5.73 gvs14.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.075%0.054g

Fructose

10.5%7.6g

≤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]

0.054 gvs7.6 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.068g

Glucose

%6.94g

0.068 gvs6.94 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%5.53g

Sucrose

%0g

5.53 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.85%2.22g

Fiber

17.5%6.67g

2.22 gvs6.67 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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5.03%2.8g

Protein

8.73%4.9g

2.8 gvs4.9 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Tomatoes

13.2%119μg

Vitamin A

26%233μg

RAE, retinol activity equivalents

119 μgvs233 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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16%0.19mg

Vitamin B1

17%0.21mg

Thiamine

0.19 mgvs0.21 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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17%0.22mg

Vitamin B2

8.1%0.11mg

Riboflavin

0.22 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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15.6%2.5mg

Vitamin B3

20.6%3.3mg

Niacin, nicotinic acid, niacinamide

2.5 mgvs3.3 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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5.1%0.25mg

Vitamin B5

9.9%0.49mg

Pantothenic acid

0.25 mgvs0.49 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18%0.23mg

Vitamin B6

34%0.44mg

Pyridoxine

0.23 mgvs0.44 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

8.7%2.6μg

Biotin

NA μgvs2.6 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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13%51.8μg

Vitamin B9

21%83.3μg

Folates and Folic Acid

51.8 μgvs83.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0.03%0.027mg

Vitamin C

84.6%76mg

Ascorbic acid

0.027 mgvs76 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.9%0.14mg

Vitamin E

20%3mg

Tocopherols and Tocotrienols

0.14 mgvs3 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.43%0.51μg

Vitamin K

36.6%44μg

Phytomenadione or phylloquinone

0.51 μgvs44 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryvs Tomatoes

6.2%62mg

Calcium

5.56%55.6mg

62 mgvs55.6 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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10.4%0.093mg

Copper

36.4%0.33mg

0.093 mgvs0.33 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.32%12.8μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs12.8 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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28%2.25mg

Iron

18.8%1.5mg

2.25 mgvs1.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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6.4%27mg

Magnesium

14.6%61mg

27 mgvs61 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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33%0.76mg

Manganese

27.5%0.63mg

0.76 mgvs0.63 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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13.7%96mg

Phosphorus

19%133mg

96 mgvs133 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.4%82mg

Potassium

38.7%1317mg

82 mgvs1317 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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1.43%0.79μg

Selenium

0%0μg

0.79 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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7.5%113mg

Sodium

1.85%27.8mg

113 mgvs27.8 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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6.4%0.7mg

Zinc

8.6%0.94mg

0.7 mgvs0.94 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.054%2g

Water

14%525g

2 gvs525 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomatoes:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 2.1 times more Vitamin B2 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2 times more Vitamin A, 1.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6, 1.6 times more Vitamin B9, 2808.5 times more Vitamin C, 22.1 times more Vitamin E and 85.2 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomatoes:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.5 times more Iron, more Selenium and 4.1 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.5 times more Copper, 2.3 times more Magnesium, 1.4 times more Phosphorus, 16 times more Potassium, 1.3 times more Zinc and 262.9 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Calcium and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 1.2 times more Fat than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 2.6 times more Sugars, 140.4 times more Fructose, 3 times more Fiber and 1.7 times more Protein than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 100 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryTomatoesVS Cereals, QUAKER, Instant Oatmeal, DINOSAUR EGGS, Brown Sugar, dryCereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 100 calories Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dryVS Tomatoes

Weight per 100 calories

Which food has more nutrients per 100 calories - Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: