Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	RALSTON Corn Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	52.6% 1524kcal	2.33% 67.5kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.24% 0.075g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	0.51% 0.087g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	269% 349g	10.8% 14g	130g per day for Men 19-50 years
Sugars	43% 31g	14% 10.2g	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	7.34% 5.3g	7.3% 5.28g	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	% 5.87g	% 4.96g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 0g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	42% 23.4g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	433% 3894μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	16.7% 2.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	21.4% 0.28mg	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	708% 2834μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	886% 21.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	287% 258mg	309% 278mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	189% 1135IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.53% 0.079mg	8.47% 1.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	18.5% 0.17mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.68% 27.4μg	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	962% 77mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	11.7% 0.27mg	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	18.7% 131mg	10.8% 75.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	25.3% 861mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	67% 1004mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	3.97% 0.44mg	11mg per day for Men 19-50 years
Water	0.36% 13g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Tomato Juice with Salt per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Corn Flakes versus 14 oz of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of RALSTON Corn Flakes vs Tomato Juice with Salt:

• 14 ounces of RALSTON Corn Flakes have 42.7 times more Vitamin A, 44.8 times more Vitamin B1, 22.3 times more Vitamin B2, 31.3 times more Vitamin B3, 27.2 times more Vitamin B6, 35.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 16 times more Vitamin E than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Tomato Juice with Salt provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin E
• 14 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Tomato Juice with Salt:

• 14 ounces of RALSTON Corn Flakes have 1.8 times more Copper, 49.7 times more Iron, 1.4 times more Manganese, 1.7 times more Phosphorus, 4.4 times more Selenium and 2.3 times more Sodium than Tomato Juice with Salt.
• While 14 oz of Canned Tomato Juice with Salt contain 1.6 times more Magnesium, 2 times more Potassium and 28.5 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Magnesium
• 14 ounces of Tomato Juice with Salt lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Corn Flakes have 22.6 times more Energy, 24.9 times more Carbohydrate, 3 times more Sugars, 6.8 times more Fiber and 6.9 times more Protein than Tomato Juice with Salt.
• 14 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.