Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	3.56% 103kcal	64% 1853kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	75% 72.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	34.7% 11g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	400% 6.4g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	162% 27.5g	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	202% 262g	130g per day for Men 19-50 years
Sugars	19.3% 14g	99% 72g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	79.6% 44.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	9.16% 0.12mg	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	15% 59.5μg	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	35% 31.4mg	1.32% 1.2mg	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	23.5% 3.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	86.7% 104μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	13.5% 135mg	20.2% 202mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	35.3% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.99% 39.7μg	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	200% 16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	20.7% 0.48mg	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	183% 1282mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	34% 1155mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	8.66% 4.76μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	19.6% 294mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola 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, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 14 ounces of Stewed Canned Tomatoes have 3.5 times more Vitamin B2, 3.6 times more Vitamin B3 and 26.3 times more Vitamin C than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 2.6 times more Vitamin B1, 1.8 times more Vitamin B6, 3 times more Vitamin B9 and 10.9 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B2, Vitamin B3 and Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 14 ounces of Stewed Canned Tomatoes have 1.4 times more Copper, 3 times more Sodium and 30.5 times more Water than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 14 oz of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 1.5 times more Calcium, 3 times more Iron, 3.3 times more Magnesium, 2 times more Manganese, 16.2 times more Phosphorus, 1.4 times more Potassium, 2 times more Selenium and 2.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 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, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain 18 times more Energy, 96.5 times more Fat, 107.7 times more Saturated Fat, 537.3 times more Omega 3, 93.6 times more Omega 6, 10.7 times more Carbohydrate, 5.2 times more Sugars, 8.4 times more Fiber and 12.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein