Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, chocolate-flavored frosted puffed corn	3%	8%	89%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Energy	3.56% 103kcal	55.4% 1607kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	5.25% 0.89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	266% 346g	130g per day for Men 19-50 years
Sugars	19.3% 14g	239% 173g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	23.7% 13.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	584% 5255μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	438% 5.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	458% 5.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	8% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	539% 7mg	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	4.96% 20μg	350% 1401μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	875% 21μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	233% 210mg	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	22% 3.3mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, chocolate-flavored frosted puffed corn	Recommended Dietary Allowance
Calcium	13.5% 135mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	106% 0.95mg	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	66% 5.28mg	787% 63mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	42.5% 0.98mg	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	11.3% 79.4mg	80% 560mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	20.5% 699mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	47% 25.8μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, chocolate-flavored frosted puffed corn per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Stewed Canned Tomatoes have 7.5 times more Vitamin E and 4 times more Vitamin K than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 147.1 times more Vitamin A, 28.8 times more Vitamin B1, 42.8 times more Vitamin B2, 24.7 times more Vitamin B3, 103.8 times more Vitamin B6, 70.6 times more Vitamin B9, more Vitamin B12 and 6.7 times more Vitamin C than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, chocolate-flavored frosted puffed corn:

• 14 ounces of Stewed Canned Tomatoes have 26.8 times more Water than Cereals ready-to-eat, chocolate-flavored frosted puffed corn.
• While 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 2.1 times more Calcium, 2.1 times more Copper, 11.9 times more Iron, 3 times more Magnesium, 4.2 times more Manganese, 7.1 times more Phosphorus, 10.8 times more Selenium, 2.4 times more Sodium and 3.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, chocolate-flavored frosted puffed corn contain 15.6 times more Energy, 18.4 times more Fat, 37 times more Saturated Fat, 14.1 times more Carbohydrate, 12.4 times more Sugars, 3.8 times more Fiber and 3.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, chocolate-flavored frosted puffed corn provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.