Comparing Nutrients in 14 ounces Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	3%	10%	87%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Tomato Paste	Recommended Dietary Allowance
Energy	53.2% 1544kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.3g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	32% 10.2g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	3.55% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	265% 344g	57.7% 75g	130g per day for Men 19-50 years
Sugars	263% 191g	66.7% 48.3g	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	32% 23.2g	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	% 23g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	34.5% 13g	43% 16.3g	38g per day for Men 19-50 years
Protein	24% 13.5g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Tomato Paste	Recommended Dietary Allowance
Vitamin A	212% 1909μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	413% 4.96mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	430% 5.6mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	414% 66mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	507% 6.6mg	66% 0.86mg	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	662% 2647μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	827% 20μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	88% 79.4mg	97% 87mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	88% 528IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS	Tomato Paste	Recommended Dietary Allowance
Calcium	132% 1322mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	161% 1.45mg	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	1488% 119mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	NA	52% 1.2mg	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	41% 286mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	23.5% 798mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	93% 1389mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	451% 49.6mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.27% 9.92g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS versus 14 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 6.3 times more Vitamin A, 20.8 times more Vitamin B1, 9.2 times more Vitamin B2, 5.4 times more Vitamin B3, 7.7 times more Vitamin B6, 55.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 215 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Tomato Paste provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have insufficient amounts of Vitamin E and Vitamin K
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 9.3 times more Calcium, 10.1 times more Iron, 5.9 times more Sodium and 19.8 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.6 times more Magnesium and 5 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Tomato Paste contain similar levels of Copper, Phosphorus and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS have 4.7 times more Energy, 9.8 times more Fat, 25.7 times more Saturated Fat, 3.6 times more Omega 6, 4.6 times more Carbohydrate and 3.9 times more Sugars than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 1.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS.
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS and Tomato Paste offer comparable quantities of Fiber per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, MALT-O-MEAL, COCO-ROOS as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 14 ounces.