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

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Tomato Puree	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	5.2% 151kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	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	27.4% 35.6g	275% 358g	130g per day for Men 19-50 years
Sugars	26.4% 19g	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	13% 9.45g	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	400% 64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	11% 43.7μg	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	46.7% 42mg	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	52% 7.8mg	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	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	88.3% 7.06mg	575% 46mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	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	22.7% 159mg	26% 183mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.32% 12g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Tomato Puree 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 Puree vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Tomato Puree have 21.9 times more Vitamin E and 17 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 17.5 times more Vitamin A, 48.4 times more Vitamin B1, 17.1 times more Vitamin B2, 11 times more Vitamin B3, 12.8 times more Vitamin B6, 29.4 times more Vitamin B9, more Vitamin B12, 1.8 times more Vitamin C and more Vitamin D than Canned Tomato Puree.
• 14 ounces of Tomato Puree 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 Puree vs Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Tomato Puree have 2.4 times more Copper, 1.9 times more Magnesium, 5.4 times more Potassium, 1.5 times more Zinc and 29.3 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 6.5 times more Iron, 7.9 times more Selenium and 16.1 times more Sodium than Canned Tomato Puree.
• Both Tomato Puree and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 1.6 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 10.2 times more Energy, 5.1 times more Omega 6, 10 times more Carbohydrate, 8.1 times more Sugars and 2.6 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy and Omega 6
• Both Canned Tomato Puree as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in 14 ounces.