Comparing Nutrients in 14 ounces Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	6%	9%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Tomato Paste	Recommended Dietary Allowance
Energy	45.3% 1314kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	25% 8.06g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	8.7% 0.14g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	28% 4.74g	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	255% 332g	57.7% 75g	130g per day for Men 19-50 years
Sugars	113% 82g	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	160% 60.7g	43% 16.3g	38g per day for Men 19-50 years
Protein	45% 25.3g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Tomato Paste	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	33.5% 302μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	528% 6.87mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	506% 81mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.06mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	622% 8.1mg	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	1542% 6168μg	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	17.7% 2.66mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN	Tomato Paste	Recommended Dietary Allowance
Calcium	28% 282mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	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	1537% 123mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	57.6% 242mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	62% 1.42mg	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	105% 738mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	28% 949mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	80% 44μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	201% 3012mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	552% 60.7mg	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, QUAKER, QUAKER CRUNCHY BRAN VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 8.4 times more Vitamin B1, 11.3 times more Vitamin B2, 6.6 times more Vitamin B3, 1.9 times more Vitamin B5, 9.4 times more Vitamin B6 and 129.5 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 9.5 times more Vitamin A, more Vitamin C, 6.4 times more Vitamin E and 38 times more Vitamin K than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN 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, QUAKER, QUAKER CRUNCHY BRAN vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 2 times more Calcium, 10.4 times more Iron, 1.5 times more Magnesium, 2.2 times more Phosphorus, 2.1 times more Selenium, 12.9 times more Sodium and 24.3 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 3.1 times more Copper and 4.2 times more Potassium than Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN.
• Both Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN and Tomato Paste contain similar levels of Manganese per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER CRUNCHY BRAN have 4 times more Energy, 8.6 times more Fat, 20.3 times more Saturated Fat, 5 times more Omega 3, 7.9 times more Omega 6, 4.4 times more Carbohydrate, 1.7 times more Sugars, 3.7 times more Fiber and 1.5 times more Protein than Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6