Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	4%	4%	92%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Energy	3.56% 103kcal	52.3% 1516kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	6.6% 6.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	3.84% 1.23g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	NA	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	NA	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	274% 357g	130g per day for Men 19-50 years
Sugars	19.3% 14g	236% 171g	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	28.2% 10.7g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	30% 16.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	49.6% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	26.3% 4.2mg	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	12.2% 0.16mg	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	0.88% 0.79mg	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	68.8% 10.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS	Recommended Dietary Allowance
Calcium	13.5% 135mg	6.35% 63.5mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	NA	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	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	57.6% 242mg	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	94% 659mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	26.4% 897mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	NA	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	120% 1794mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	40% 4.4mg	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, QUAKER, MOTHER'S COCOA BUMPERS per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 14 ounces of Stewed Canned Tomatoes have 39.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 3.3 times more Vitamin B1, 1.4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B6, 3 times more Vitamin B9 and 3.1 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS 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, QUAKER, MOTHER'S COCOA BUMPERS:

• 14 ounces of Stewed Canned Tomatoes have 2.1 times more Calcium and 36.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS.
• While 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 1.5 times more Iron, 5.1 times more Magnesium, 8.3 times more Phosphorus, 2 times more Sodium and 6.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 14 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, MOTHER'S COCOA BUMPERS contain 14.7 times more Energy, 14.5 times more Carbohydrate, 12.3 times more Sugars, 2.7 times more Fiber and 4.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein