Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	3.56% 103kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	40.2% 6.84g	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	245% 319g	130g per day for Men 19-50 years
Sugars	19.3% 14g	115% 83.3g	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	74% 28g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	662% 2647μg	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	35% 31.4mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	13.5% 135mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	132% 1.2mg	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	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	94% 393mg	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	180% 20mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, ALPHA-BITS per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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, POST, ALPHA-BITS:

• 14 ounces of Stewed Canned Tomatoes have 2.7 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 82.3 times more Vitamin A, 28.3 times more Vitamin B1, 40 times more Vitamin B2, 23.4 times more Vitamin B3, 6.6 times more Vitamin B5, 100 times more Vitamin B6, 133.4 times more Vitamin B9, more Vitamin B12, 2.5 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, POST, ALPHA-BITS have insufficient amounts of Vitamin K

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 ounces of Stewed Canned Tomatoes have 76.3 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2.7 times more Copper, 22.6 times more Iron, 8.3 times more Magnesium, 15.5 times more Phosphorus, 1.3 times more Potassium, 34.8 times more Selenium, 2.7 times more Sodium and 29.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Calcium 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, POST, ALPHA-BITS contain 15 times more Energy, 24.2 times more Fat, 42.3 times more Saturated Fat, 25.7 times more Omega 3, 23.3 times more Omega 6, 13 times more Carbohydrate, 6 times more Sugars, 7.1 times more Fiber and 11 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