Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Tomatoes

Weight per 500 calories

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

139g

Tomatoes

2778g

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 20 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, Raisin and Spice, dry or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

10%

80%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs 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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5.73%5.56g

Fat

5.73%5.56g

5.56 gvs5.56 g

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

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2.63%0.84g

Saturated Fat

2.43%0.78g

0.84 gvs0.78 g

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

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3.65%0.058g

Omega 3

5.2%0.083g

0.058 gvs0.083 g

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

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9.9%1.7g

Omega 6

13%2.22g

1.7 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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81%105g

Carbohydrate

83%108g

105 gvs108 g

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

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68.3%49.5g

Sugars

101%73g

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

49.5 gvs73 g

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

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14.8%10.7g

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]

10.7 gvs38 g

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

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%10.6g

Glucose

%34.7g

10.6 gvs34.7 g

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

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%27.8g

Sucrose

%0g

27.8 gvs0 g

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

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21%8.06g

Fiber

87.7%33.3g

8.06 gvs33.3 g

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

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22.6%12.7g

Protein

43.7%24.4g

12.7 gvs24.4 g

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

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Vitamins

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Tomatoes

76.2%686μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

686 μgvs1167 μg

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

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91%1.1mg

Vitamin B1

85.6%1.03mg

Thiamine

1.1 mgvs1.03 mg

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

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71.6%0.93mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.93 mgvs0.53 mg

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

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91%14.5mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

14.5 mgvs16.5 mg

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

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23%1.15mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

1.15 mgvs2.47 mg

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

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119%1.54mg

Vitamin B6

171%2.22mg

Pyridoxine

1.54 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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74%296μg

Vitamin B9

104%417μg

Folates and Folic Acid

296 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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1.1%0.97mg

Vitamin C

423%381mg

Ascorbic acid

0.97 mgvs381 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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3.7%0.56mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.56 mgvs15 mg

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

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2.66%3.2μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

3.2 μgvs219 μg

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

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Minerals

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryvs Tomatoes

32.6%326mg

Calcium

27.8%278mg

326 mgvs278 mg

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

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49%0.44mg

Copper

182%1.64mg

0.44 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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158%12.6mg

Iron

94%7.5mg

12.6 mgvs7.5 mg

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

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27%114mg

Magnesium

72.8%306mg

114 mgvs306 mg

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

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123%2.84mg

Manganese

138%3.17mg

2.84 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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58%406mg

Phosphorus

95%667mg

406 mgvs667 mg

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

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14.7%500mg

Potassium

194%6583mg

500 mgvs6583 mg

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

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7.32%4.03μg

Selenium

0%0μg

4.03 μgvs0 μg

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

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40.7%611mg

Sodium

9.26%139mg

611 mgvs139 mg

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

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25%2.75mg

Zinc

43%4.72mg

2.75 mgvs4.72 mg

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

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0.32%11.7g

Water

71%2626g

11.7 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, Raisin and Spice, dry vs Tomatoes:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6, 1.4 times more Vitamin B9, 391.4 times more Vitamin C, 27 times more Vitamin E and 68.7 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes:

Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have 1.7 times more Iron, more Selenium and 4.4 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.7 times more Copper, 2.7 times more Magnesium, 1.6 times more Phosphorus, 13.2 times more Potassium, 1.7 times more Zinc and 223.7 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Calcium and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes contain 1.4 times more Omega 3, 1.3 times more Omega 6, 1.5 times more Sugars, 3.6 times more Fructose, 4.1 times more Fiber and 1.9 times more Protein than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat and Carbohydrate per 500 kcal.
Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry 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, Raisin and Spice, dryVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryTomatoesVS Cereals, QUAKER, Instant Grits, Redeye Gravy & Country Ham flavor, dryCereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dryVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: