Comparing Nutrients in 14 ounces Cereals ready-to-eat, granola, homemade VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, granola, homemade	11%	45%	44%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cereals ready-to-eat, granola, homemade	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	67% 1941kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	99% 96g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	152% 2.43g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	168% 28.6g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	10.8% 14g	130g per day for Men 19-50 years
Sugars	108% 78.6g	14% 10.2g	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	7.3% 5.28g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	93% 35.3g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	97% 54.3g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, granola, homemade	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	181% 2.17mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68% 11mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59.7% 3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	113% 1.47mg	21.4% 0.28mg	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	83.3% 333μg	20% 79.4μg	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	5.3% 4.76mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	294% 44mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	17.5% 21μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, granola, homemade	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	30% 302mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	285% 2.57mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	196% 15.7mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	159% 667mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	244% 1711mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	183% 101μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	6.88% 103mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	150% 16.6mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.63% 23g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, granola, homemade VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, granola, homemade versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, granola, homemade vs Tomato Juice with Salt:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 5.5 times more Vitamin B1, 4.5 times more Vitamin B2, 4.1 times more Vitamin B3, 5.3 times more Vitamin B6, 4.2 times more Vitamin B9, 34.7 times more Vitamin E and 2.3 times more Vitamin K than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 23 times more Vitamin A and 58.4 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, granola, homemade as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, granola, homemade vs Tomato Juice with Salt:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 7.6 times more Calcium, 15.4 times more Copper, 10.1 times more Iron, 15.3 times more Magnesium, 58.8 times more Manganese, 22.7 times more Phosphorus, 2.5 times more Potassium, 50.8 times more Selenium and 37.9 times more Zinc than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 9.7 times more Sodium and 16.1 times more Water than Cereals ready-to-eat, granola, homemade.
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, granola, homemade have 28.8 times more Energy, 83.8 times more Fat, 208.3 times more Saturated Fat, 122.2 times more Omega 3, 327 times more Omega 6, 15.3 times more Carbohydrate, 7.7 times more Sugars, 22.3 times more Fiber and 16.1 times more Protein than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein