Comparing Nutrients in 14 ounces Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	12%	5%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Tomato Paste	Recommended Dietary Allowance
Energy	48% 1393kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	4.96% 1.6g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	29% 4.9g	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	249% 323g	57.7% 75g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	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	130% 49.2g	43% 16.3g	38g per day for Men 19-50 years
Protein	83.6% 47g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	140% 22.4mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.6% 3.18mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.7% 0.56mg	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	39.7% 159μg	12% 47.6μg	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	97% 87mg	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	17% 2.58mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size	Tomato Paste	Recommended Dietary Allowance
Calcium	23% 230mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	147% 1.33mg	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	124% 9.92mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	126% 528mg	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	218% 1524mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	45% 1536mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	42.6% 23.4μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	110% 12mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size 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, POST, Shredded Wheat, original spoon-size vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.8 times more Vitamin B1, 1.8 times more Vitamin B3, 5.6 times more Vitamin B5 and 3.3 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 1.7 times more Vitamin B2, 1.5 times more Vitamin B6, more Vitamin C, 6.6 times more Vitamin E and 7.6 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size as well as Canned Tomato Paste 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, original spoon-size vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 1.6 times more Calcium, 3.2 times more Magnesium, 4.6 times more Phosphorus and 4.8 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.6 times more Potassium and 29.5 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size and Tomato Paste contain similar levels of Copper, Iron and Selenium per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size have 4.3 times more Energy, 4.5 times more Fat, 9 times more Omega 3, 8.1 times more Omega 6, 4.3 times more Carbohydrate, 3 times more Fiber and 2.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 13.5 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat, original spoon-size.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6