Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Energy	3.56% 103kcal	52.7% 1528kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	1.43% 1.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3.57% 0.61g	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	277% 360g	130g per day for Men 19-50 years
Sugars	19.3% 14g	257% 186g	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	20% 7.54g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	309% 2778μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	800% 9.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	837% 11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	800% 128mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	986% 13mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	213% 192mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	1.85% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Recommended Dietary Allowance
Calcium	13.5% 135mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	25.6% 0.23mg	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	288% 23mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	8.3% 282mg	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	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	175% 19.2mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.27% 9.92g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS 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, MALT-O-MEAL, CORN BURSTS:

• 14 ounces of Stewed Canned Tomatoes have 11.9 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 77.8 times more Vitamin A, 52.6 times more Vitamin B1, 78.3 times more Vitamin B2, 45.2 times more Vitamin B3, 190 times more Vitamin B6, 64.6 times more Vitamin B9, more Vitamin B12, 6.1 times more Vitamin C and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS:

• 14 ounces of Stewed Canned Tomatoes have 6.8 times more Calcium, 1.9 times more Copper, 3 times more Magnesium, 2.9 times more Potassium and 36.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 4.4 times more Iron, 1.9 times more Phosphorus, 10.8 times more Selenium, 3.9 times more Sodium and 28.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS lack sufficient amounts of Calcium and Magnesium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS contain 14.8 times more Energy, 14.6 times more Carbohydrate, 13.3 times more Sugars, 1.9 times more Fiber and 3.6 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, MALT-O-MEAL, CORN BURSTS provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.