Comparing Nutrients in 14 ounces RALSTON Corn Flakes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	RALSTON Corn Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	52.6% 1524kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	3.72% 3.6g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.8% 0.9g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	6.47% 1.1g	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	269% 349g	19% 24.6g	130g per day for Men 19-50 years
Sugars	43% 31g	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	7.34% 5.3g	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	% 5.87g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 18.3g	% 0.079g	g per day for Men 19-50 years
Fiber	28.2% 10.7g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	42% 23.4g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	433% 3894μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1483% 17.8mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	531% 6.9mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	522% 83.5mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.86% 0.39mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	582% 7.57mg	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	708% 2834μg	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	962% 77mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.8mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	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	18.7% 131mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	151% 2266mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: RALSTON Corn Flakes VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of RALSTON Corn Flakes 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 RALSTON Corn Flakes vs Stewed Canned Tomatoes:

• 14 ounces of RALSTON Corn Flakes have 109 times more Vitamin A, 97.5 times more Vitamin B1, 49.7 times more Vitamin B2, 29.5 times more Vitamin B3, 112.2 times more Vitamin B6, 142.8 times more Vitamin B9, more Vitamin B12, 8.2 times more Vitamin C and more Vitamin D than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 41.5 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for RALSTON Corn Flakes vs Stewed Canned Tomatoes:

• 14 ounces of RALSTON Corn Flakes have 14.6 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Selenium and 2.6 times more Sodium than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 17 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.9 times more Potassium and 27.7 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Stewed Canned Ripe Red Tomatoes lack sufficient amounts of Zinc in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of RALSTON Corn Flakes have 14.8 times more Energy, 14.2 times more Carbohydrate, 2.2 times more Sugars, 2.7 times more Fiber and 6.5 times more Protein than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Fructose than Cereals ready-to-eat, RALSTON Corn Flakes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.