Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Energy	46.4% 1345kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	8.43% 8.18g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	5.33% 1.7g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	27.2% 4.63g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	246% 320g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	4.1% 2.98g	26.4% 19g	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	13% 9.45g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	154% 58.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	77.5% 43.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.6mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	38.5% 0.5mg	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	29.8% 119μg	11% 43.7μg	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	46.7% 42mg	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	29% 4.33mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.94μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Calcium	17.5% 175mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	127% 1.14mg	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	192% 15.4mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	164% 691mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	237% 1659mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	45.6% 1552mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	59% 32.5μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Tomato Puree:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8 times more Vitamin B1, 3.5 times more Vitamin B3 and 2.7 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Tomato Puree provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Tomato Puree:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.4 times more Calcium, 2.2 times more Iron, 7.6 times more Magnesium, 10.5 times more Phosphorus, 11.7 times more Selenium and 8.7 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain more Copper and 28 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Tomato Puree contain similar levels of Potassium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 14 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8.9 times more Energy, 9.8 times more Fat, 13.5 times more Omega 3, 14.2 times more Omega 6, 9 times more Carbohydrate, 7.7 times more Fiber and 6.6 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 6.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6