Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, RegularVS Tomatoes

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal Organic, Regular

136g

Tomatoes

2778g

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 20.4 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 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal Organic, Regular

16%

15%

69%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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8.85%8.6g

Fat

5.73%5.56g

8.6 gvs5.56 g

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

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4.73%1.5g

Saturated Fat

2.43%0.78g

1.5 gvs0.78 g

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

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Omega 3

5.2%0.083g

NA gvs0.083 g

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

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Omega 6

13%2.22g

NA gvs2.22 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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70.2%91g

Carbohydrate

83%108g

91 gvs108 g

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

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1.88%1.36g

Sugars

101%73g

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

1.36 gvs73 g

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

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Fructose

52.5%38g

≤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]

NA gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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35%13.4g

Fiber

87.7%33.3g

13.4 gvs33.3 g

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

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39%21.8g

Protein

43.7%24.4g

21.8 gvs24.4 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs Tomatoes

Vitamin A

130%1167μg

RAE, retinol activity equivalents

NA μgvs1167 μg

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

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83%0.99mg

Vitamin B1

85.6%1.03mg

Thiamine

0.99 mgvs1.03 mg

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

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14.7%0.19mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.19 mgvs0.53 mg

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

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6.64%1.06mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

1.06 mgvs16.5 mg

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

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Vitamin B5

49.4%2.47mg

Pantothenic acid

NA mgvs2.47 mg

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

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12.6%0.16mg

Vitamin B6

171%2.22mg

Pyridoxine

0.16 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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11%43.6μg

Vitamin B9

104%417μg

Folates and Folic Acid

43.6 μgvs417 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%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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4.27%0.64mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.64 mgvs15 mg

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

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Vitamin K

183%219μg

Phytomenadione or phylloquinone

NA μgvs219 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal Organic, Regularvs Tomatoes

7.1%71mg

Calcium

27.8%278mg

71 mgvs278 mg

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

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Copper

182%1.64mg

NA mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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71.5%5.72mg

Iron

94%7.5mg

5.72 mgvs7.5 mg

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

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48%202mg

Magnesium

72.8%306mg

202 mgvs306 mg

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

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Manganese

138%3.17mg

NA mgvs3.17 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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92%646mg

Phosphorus

95%667mg

646 mgvs667 mg

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

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14%477mg

Potassium

194%6583mg

477 mgvs6583 mg

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

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Selenium

0%0μg

NA μgvs0 μg

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

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0.36%5.45mg

Sodium

9.26%139mg

5.45 mgvs139 mg

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

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38%4.2mg

Zinc

43%4.72mg

4.2 mgvs4.72 mg

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

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0.32%12g

Water

71%2626g

12 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Tomatoes:

Raw Ripe Red Tomatoes contain 2.8 times more Vitamin B2, 15.5 times more Vitamin B3, 13.6 times more Vitamin B6, 9.6 times more Vitamin B9, more Vitamin C and 23.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Tomatoes:

Raw Ripe Red Tomatoes contain 3.9 times more Calcium, 1.3 times more Iron, 1.5 times more Magnesium, 13.8 times more Potassium, 25.5 times more Sodium and 219 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.5 times more Fat than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 53.6 times more Sugars and 2.5 times more Fiber than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, QUAKER, Instant Oatmeal Organic, RegularVS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugarTomatoesVS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugarCereals, QUAKER, Instant Oatmeal Organic, RegularVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal Organic, RegularVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal Organic, Regular or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: