Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	11% 3.57g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	37.5% 6.37g	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	253% 329g	130g per day for Men 19-50 years
Sugars	14% 10g	190% 138g	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	46% 17.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	46.8% 26g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	326% 2937μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	413% 4.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	414% 66.3mg	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	519% 6.75mg	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	330% 1322μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	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	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	13% 131mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	88% 0.79mg	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	447% 35.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	68% 286mg	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	134% 941mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	24.7% 841mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	144% 79μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	158% 2365mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	271% 29.8mg	11mg per day for Men 19-50 years
Water	10% 376g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals ready-to-eat, Post, Waffle Crisp per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Cereals ready-to-eat, Post, Waffle Crisp 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 ready-to-eat, Post, Waffle Crisp:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin C, 1.5 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 37 times more Vitamin A, 2.2 times more Vitamin B1, 25.5 times more Vitamin B2, 23.5 times more Vitamin B3, 15.3 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 14 ounces of Tomatoes in Juice with Salt have 1.4 times more Calcium and 37.9 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 14 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.8 times more Copper, 15.8 times more Iron, 7.2 times more Magnesium, 13.9 times more Phosphorus, 28.4 times more Selenium, 5.2 times more Sodium and 62.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per 14 ounces.
• 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 ready-to-eat, Post, Waffle Crisp contain 24.4 times more Energy, 20 times more Fat, 26.5 times more Saturated Fat, 23.3 times more Omega 3, 16.5 times more Omega 6, 23.9 times more Carbohydrate, 13.6 times more Sugars, 2.3 times more Fiber and 8.4 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