Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	12%	24%	64%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	54% 1564kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	45% 43.7g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	17.2% 5.5g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	NA	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	1.37% 3.97mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	204% 265g	130g per day for Men 19-50 years
Sugars	14% 10g	144% 105g	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	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	74% 28g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	85% 47.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	110% 1.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	76.3% 0.99mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	70.5% 0.92mg	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	22% 87.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34.7% 0.83μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	13.2% 2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry	Recommended Dietary Allowance
Calcium	13% 131mg	52.4% 524mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	NA	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	148% 12mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	97% 409mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	9.64% 67.5mg	189% 1322mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	58.5% 1988mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	NA	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	48% 718mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	77.2% 8.5mg	11mg per day for Men 19-50 years
Water	10% 376g	0.71% 26g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, 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, oatmeal, REAL MEDLEYS, cherry pistachio, 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, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 14 ounces of Tomatoes in Juice with Salt have 1.7 times more Vitamin B1 and 18 times more Vitamin C than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 4.5 times more Vitamin B2, 1.9 times more Vitamin B3, 2.1 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• 14 ounces of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry:

• 14 ounces of Tomatoes in Juice with Salt have 14.4 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 4 times more Calcium, 5.2 times more Iron, 10.3 times more Magnesium, 19.6 times more Phosphorus, 2.6 times more Potassium, 1.6 times more Sodium and 17.8 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 Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, cherry pistachio, dry contain 24.6 times more Energy, 44.1 times more Fat, 40.8 times more Saturated Fat, 19.2 times more Carbohydrate, 10.3 times more Sugars, 3.7 times more Fiber and 15.2 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 and Protein