Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Cereals ready-to-eat, UNCLE SAM CEREAL

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, UNCLE SAM CEREAL	15%	24%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	47.4% 1373kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	47.5% 46g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	11.7% 3.75g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	1067% 17g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	39.3% 6.7g	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	201% 261g	130g per day for Men 19-50 years
Sugars	14% 10g	8.54% 6.2g	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	1.15% 0.83g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.73g	g per day for Men 19-50 years
Fiber	20% 7.54g	212% 80.6g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	113% 63.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	38.8% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	49.3% 2.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	292% 3.8mg	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	52.6% 210μg	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	10.6% 9.53mg	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	24% 3.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	5.95% 7.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, UNCLE SAM CEREAL	Recommended Dietary Allowance
Calcium	13% 131mg	37.7% 377mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	332% 3mg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	195% 818mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	623% 14.3mg	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	212% 1484mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	637% 350μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	54.5% 818mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	140% 15.4mg	11mg per day for Men 19-50 years
Water	10% 376g	0.48% 17.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals ready-to-eat, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL 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, UNCLE SAM CEREAL:

• 14 ounces of Tomatoes in Juice with Salt have more Vitamin A, 5.3 times more Vitamin C and 1.4 times more Vitamin K than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.3 times more Vitamin B2, 6.7 times more Vitamin B3, 5.3 times more Vitamin B5, 8.6 times more Vitamin B6, 6.6 times more Vitamin B9 and 1.5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, UNCLE SAM CEREAL provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Cereals ready-to-eat, UNCLE SAM CEREAL have insufficient amounts of Vitamin A and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, UNCLE SAM CEREAL 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 ready-to-eat, UNCLE SAM CEREAL:

• 14 ounces of Tomatoes in Juice with Salt have 21.4 times more Water than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 2.9 times more Calcium, 14.5 times more Copper, 7.1 times more Iron, 20.6 times more Magnesium, 53.1 times more Manganese, 22 times more Phosphorus, 2.3 times more Potassium, 126.1 times more Selenium, 1.8 times more Sodium and 32.3 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 ounces of Tomatoes in Juice with Salt have 1.6 times more Sugars than Cereals ready-to-eat, UNCLE SAM CEREAL.
• While 14 oz of Cereals ready-to-eat, UNCLE SAM CEREAL contain 21.6 times more Energy, 46.4 times more Fat, 27.8 times more Saturated Fat, 1075.5 times more Omega 3, 17.4 times more Omega 6, 19 times more Carbohydrate, 10.7 times more Fiber and 20.2 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, Omega 3, Omega 6 and Protein