Comparing Nutrients in 14 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	50.2% 1457kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	25.8% 25g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	13.8% 4.4g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	205% 266g	19% 24.6g	130g per day for Men 19-50 years
Sugars	5.47% 3.97g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	102% 39g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	113% 63.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	241% 2.9mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.3% 3.1mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.6% 0.48mg	5.2% 0.067mg	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	31.8% 127μg	4.96% 20μg	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	35% 31.4mg	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	12.4% 1.87mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20.6% 206mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	NA	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	208% 16.7mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	140% 587mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	269% 1881mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	41% 1389mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	NA	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.94% 35g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 14 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 15.9 times more Vitamin B1, 4 times more Vitamin B2, 7.1 times more Vitamin B6 and 6.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin C and 1.8 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Stewed Canned Tomatoes:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 1.5 times more Calcium, 3.2 times more Iron, 12.3 times more Magnesium, 23.7 times more Phosphorus, 1.7 times more Potassium and 18.1 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 55.3 times more Sodium and 10.4 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 14.1 times more Energy, 33.2 times more Fat, 42.7 times more Saturated Fat, 10.8 times more Carbohydrate, 9.8 times more Fiber and 17.6 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.5 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein