Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	28.2% 4.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	231% 300g	130g per day for Men 19-50 years
Sugars	14% 10g	195% 141g	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	7.17% 5.2g	42% 30.6g	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	% 4.92g	% 30g	g per day for Men 19-50 years
Sucrose	% 0g	% 79.4g	g per day for Men 19-50 years
Fiber	20% 7.54g	60.6% 23g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	64.6% 36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	218% 1961μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	261% 3.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	205% 2.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	260% 41.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	66% 3.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	339% 4.4mg	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	7.94% 31.8μg	211% 845μg	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	55.6% 50mg	3.1% 2.78mg	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	15.6% 2.34mg	10.6% 1.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	7.6% 9.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Recommended Dietary Allowance
Calcium	13% 131mg	93% 933mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	140% 1.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	451% 36mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	353% 8.1mg	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	9.64% 67.5mg	166% 1159mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	42% 1429mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	116% 1746mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	71.4% 7.86mg	11mg per day for Men 19-50 years
Water	10% 376g	0.91% 33.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 14 ounces of Tomatoes in Juice with Salt have 18 times more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 24.7 times more Vitamin A, 1.4 times more Vitamin B1, 12.2 times more Vitamin B2, 14.7 times more Vitamin B3, 7.1 times more Vitamin B5, 10 times more Vitamin B6 and 26.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry:

• 14 ounces of Tomatoes in Juice with Salt have 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• While 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 7.1 times more Calcium, 6.1 times more Copper, 16 times more Iron, 8.2 times more Magnesium, 30 times more Manganese, 17.2 times more Phosphorus, 1.9 times more Potassium, 4.1 times more Selenium, 3.8 times more Sodium and 16.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry contain 22.5 times more Energy, 16 times more Fat, 10.5 times more Omega 3, 12.5 times more Omega 6, 21.8 times more Carbohydrate, 14 times more Sugars, 5.9 times more Fructose, 3.1 times more Fiber and 11.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein