Comparing Nutrients in 14 ounces Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	11.2% 325kcal	54.3% 1576kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	19.8% 19g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	38.2% 12.2g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	17% 2.86g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	262% 341g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	243% 176g	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	32% 23.2g	NA	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	27% 10.3g	38g per day for Men 19-50 years
Protein	30.6% 17g	31.5% 17.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	541% 6.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	564% 7.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	539% 86.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	29.4% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	665% 8.65mg	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	12% 47.6μg	1525% 6100μg	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	97% 87mg	0.44% 0.4mg	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	114% 17mg	11% 1.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	14.3% 143mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	66.6% 0.6mg	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	148% 12mg	981% 78.5mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	NA	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	47% 329mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	21.7% 738mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	192% 2874mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	590% 65mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Tomato Paste have 2.8 times more Vitamin A, 219 times more Vitamin C, 10.2 times more Vitamin E and 10.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 27.3 times more Vitamin B1, 12.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.6 times more Vitamin B5, 10.1 times more Vitamin B6 and 128.1 times more Vitamin B9 than Canned Tomato Paste.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 14 ounces of Tomato Paste have 3.3 times more Calcium, 2.4 times more Copper and 5.5 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 6.6 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 12.3 times more Sodium and 26 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch contain similar levels of Selenium per 14 ounces.
• 14 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.6 times more Fiber than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 14 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Energy, 10.3 times more Fat, 30.8 times more Saturated Fat, 4.7 times more Omega 6, 4.5 times more Carbohydrate and 3.6 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in 14 ounces.