Comparing Nutrients in 14 ounces Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	5.9% 171kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.77g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.1% 0.67g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	3.72% 0.06g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	7.8% 1.33g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.7g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	NA	7.17% 5.2g	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	NA	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	20% 7.54g	38g per day for Men 19-50 years
Protein	14.4% 8.06g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38% 0.46mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11% 0.14mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.36% 0.38mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8% 0.4mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.96% 20μg	7.94% 31.8μg	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	0% 0mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	18% 0.16mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	48% 3.85mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	28.3% 119mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	11.7% 0.27mg	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	46.5% 325mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	8.05% 274mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	NA	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	12% 183mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	9.54% 353g	10% 376g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt VS Tomatoes in Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt versus 14 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Tomatoes in Juice with Salt:

• 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 5 times more Vitamin B1, 1.5 times more Vitamin B2, 7.5 times more Vitamin B3, 8.5 times more Vitamin B6, 1.6 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Tomatoes in Juice with Salt provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt vs Tomatoes in Juice with Salt:

• 14 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 1.7 times more Iron, 3 times more Magnesium, 10 times more Manganese, 4.8 times more Phosphorus and 4.4 times more Zinc than Tomatoes in Juice with Salt.
• While 14 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium, 1.3 times more Copper, 2.8 times more Potassium and 2.5 times more Sodium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Tomatoes in Juice with Salt contain similar levels of Water per 14 ounces.
• 14 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have 2.2 times more Carbohydrate and 2.6 times more Protein than Tomatoes in Juice with Salt.
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt and Tomatoes in Juice with Salt offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Protein
• Both Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.