Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Energy	3.56% 103kcal	51.7% 1500kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	9.92% 3.18g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	28.5% 0.46g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	46.3% 7.88g	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	227% 295g	130g per day for Men 19-50 years
Sugars	19.3% 14g	132% 96g	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	97% 37g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	56% 31.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	179% 1615μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	226% 36mg	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	275% 3.57mg	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	181% 722μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	447% 10.7μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	2.2% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	48.3% 290IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Recommended Dietary Allowance
Calcium	13.5% 135mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	176% 1.6mg	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	814% 65mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	82.2% 345mg	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	143% 1004mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	44% 1500mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	219% 121μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	65.4% 980mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	79.4% 8.73mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.91% 33.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & Pecan 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, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Stewed Canned Tomatoes have 15.8 times more Vitamin C and 1.5 times more Vitamin E than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 45.2 times more Vitamin A, 15.2 times more Vitamin B1, 22.9 times more Vitamin B2, 12.7 times more Vitamin B3, 52.9 times more Vitamin B6, 36.4 times more Vitamin B9, more Vitamin B12 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, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan:

• 14 ounces of Stewed Canned Tomatoes have 10.8 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• While 14 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain 3.6 times more Copper, 12.3 times more Iron, 7.3 times more Magnesium, 12.7 times more Phosphorus, 1.8 times more Potassium, 50.7 times more Selenium and 12.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan contain similar levels of Calcium and Sodium 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, GREAT GRAINS, Raisin, Date & Pecan contain 14.5 times more Energy, 37.4 times more Fat, 30.8 times more Saturated Fat, 38.3 times more Omega 3, 26.8 times more Omega 6, 12 times more Carbohydrate, 6.8 times more Sugars, 9.3 times more Fiber and 8.7 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