Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Tomato Paste	Recommended Dietary Allowance
Energy	47.4% 1373kcal	11.2% 325kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	1067% 17g	1.74% 0.028g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	201% 261g	57.7% 75g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	% 23g	g per day for Men 19-50 years
Sucrose	% 3.73g	% 1.2g	g per day for Men 19-50 years
Fiber	212% 80.6g	43% 16.3g	38g per day for Men 19-50 years
Protein	113% 63.4g	30.6% 17g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	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	225% 2.7mg	20% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	46.7% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	76.3% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	114% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	37.7% 45.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Tomato Paste	Recommended Dietary Allowance
Calcium	37.7% 377mg	14.3% 143mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	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	200% 16mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	39.7% 167mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	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	212% 1484mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	118% 4024mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	38.2% 21μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	15.6% 234mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	22.7% 2.5mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	7.9% 292g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Tomato Paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 11.3 times more Vitamin B1, 1.6 times more Vitamin B3, 4.4 times more Vitamin B5, 4.4 times more Vitamin B6 and 4.4 times more Vitamin B9 than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain more Vitamin A, 9.1 times more Vitamin C, 4.8 times more Vitamin E and 6.3 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Tomato Paste provide similar amounts of Vitamin B2 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL vs Tomato Paste:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.6 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 4.9 times more Magnesium, 12 times more Manganese, 4.5 times more Phosphorus, 16.7 times more Selenium, 3.5 times more Sodium and 6.1 times more Zinc than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 2.3 times more Potassium than Cereals ready-to-eat, UNCLE SAM CEREAL.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 4.2 times more Energy, 24.7 times more Fat, 9.5 times more Saturated Fat, 614.6 times more Omega 3, 11.1 times more Omega 6, 3.5 times more Carbohydrate, 5 times more Fiber and 3.7 times more Protein than Tomato Paste.
• While 14 oz of Canned Tomato Paste contain 7.8 times more Sugars and 27.9 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6