Comparing Nutrients in 14 ounces Tomato Paste VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Tomato Paste	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	11.2% 325kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	9.83% 1.67g	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	275% 358g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	30.6% 17g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	492% 6.4mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	97% 87mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	14.3% 143mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	53% 0.48mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	11.3% 47.6mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	7.9% 292g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Frosted Corn Flakes, MALT-O-MEAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Frosted Corn Flakes, MALT-O-MEAL to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Tomato Paste have 47.8 times more Vitamin E and 57 times more Vitamin K than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6 times more Vitamin A, 20.2 times more Vitamin B1, 9 times more Vitamin B2, 5.2 times more Vitamin B3, 7.5 times more Vitamin B6, 26.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Frosted Corn Flakes, MALT-O-MEAL provide similar amounts of Vitamin C per 14 ounces.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Tomato Paste vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Tomato Paste have 12 times more Calcium, 3 times more Copper, 3.5 times more Magnesium, 1.8 times more Phosphorus, 12.4 times more Potassium and 2.6 times more Zinc than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.9 times more Iron and 7.6 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Selenium per 14 ounces.
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 3.4 times more Fiber than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 4.7 times more Energy, 2.8 times more Omega 6, 4.8 times more Carbohydrate and 3.2 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Frosted Corn Flakes, MALT-O-MEAL 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, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in 14 ounces.