Comparing Nutrients in 14 ounces Cereals ready-to-eat, UNCLE SAM CEREAL VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, UNCLE SAM CEREAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	47.4% 1373kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	47.5% 46g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	11.7% 3.75g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	1067% 17g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	19% 24.6g	130g per day for Men 19-50 years
Sugars	8.54% 6.2g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	% 3.73g	% 0.079g	g per day for Men 19-50 years
Fiber	212% 80.6g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	113% 63.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, UNCLE SAM CEREAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	225% 2.7mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.8% 0.5mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.3% 2.46mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	292% 3.8mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, UNCLE SAM CEREAL	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	37.7% 377mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	332% 3mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	195% 818mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	623% 14.3mg	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	52% 1770mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	637% 350μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	54.5% 818mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	140% 15.4mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, UNCLE SAM CEREAL VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL versus 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 14.8 times more Vitamin B1, 3.6 times more Vitamin B2, 6.7 times more Vitamin B3, 5.4 times more Vitamin B5, 56.2 times more Vitamin B6 and 10.6 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 3.3 times more Vitamin C and 1.3 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Stewed Canned Tomatoes provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Cereals ready-to-eat, UNCLE SAM CEREAL as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cereals ready-to-eat, UNCLE SAM CEREAL vs Stewed Canned Tomatoes:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 2.8 times more Calcium, 6.7 times more Copper, 3 times more Iron, 17.2 times more Magnesium, 61.2 times more Manganese, 18.7 times more Phosphorus, 2.2 times more Potassium, 147.2 times more Selenium and 22.8 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 20.7 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• Both Cereals ready-to-eat, UNCLE SAM CEREAL and Stewed Canned Tomatoes contain similar levels of Sodium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have 13.3 times more Energy, 61.1 times more Fat, 36.4 times more Saturated Fat, 1434 times more Omega 3, 22.8 times more Omega 6, 10.6 times more Carbohydrate, 20.3 times more Fiber and 17.6 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Sugars and 9 times more Fructose than Cereals ready-to-eat, UNCLE SAM CEREAL.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein