Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	3.56% 103kcal	56.5% 1639kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	35.6% 34.5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	12.4% 3.97g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	46% 0.73g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	56.4% 9.6g	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	236% 307g	130g per day for Men 19-50 years
Sugars	19.3% 14g	123% 89.3g	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	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	60.2% 33.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	190% 1711μg	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	238% 38mg	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	305% 3.97mg	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	191% 762μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	480% 11.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	51% 306IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	12.2% 14.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	13.5% 135mg	15.5% 155mg	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	174% 14mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	80.3% 337mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	32% 1087mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	232% 127μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	63.2% 949mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	105% 11.5mg	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, POST SELECTS Maple Pecan Crunch 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 SELECTS Maple Pecan Crunch 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 SELECTS Maple Pecan Crunch:

• 14 ounces of Stewed Canned Tomatoes have 79 times more Vitamin C than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 47.9 times more Vitamin A, 15.2 times more Vitamin B1, 22.9 times more Vitamin B2, 13.4 times more Vitamin B3, 58.8 times more Vitamin B6, 38.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.5 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin E per 14 ounces.
• 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 SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 14 ounces of Stewed Canned Tomatoes have 30.5 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 14 oz of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 2.7 times more Copper, 2.6 times more Iron, 7.1 times more Magnesium, 13 times more Phosphorus, 1.3 times more Potassium, 53.5 times more Selenium and 17.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch 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 SELECTS Maple Pecan Crunch contain 15.9 times more Energy, 45.8 times more Fat, 38.5 times more Saturated Fat, 61.7 times more Omega 3, 32.6 times more Omega 6, 12.5 times more Carbohydrate, 6.4 times more Sugars, 7.4 times more Fiber and 9.3 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