Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, RALSTON CRISP RICE

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, RALSTON CRISP RICE	7%	3%	90%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Energy	3.56% 103kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	5.16% 5g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	6.84% 1.16g	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	263% 342g	130g per day for Men 19-50 years
Sugars	19.3% 14g	66.3% 48g	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	3.34% 2.42g	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	% 2.6g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 41g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	47.4% 26.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	501% 4509μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	678% 8.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	393% 5.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	719% 115mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	25% 1.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	591% 7.7mg	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	601% 2405μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	901% 21.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	284% 256mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	200% 1203IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, RALSTON CRISP RICE	Recommended Dietary Allowance
Calcium	13.5% 135mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	65.7% 0.59mg	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	1624% 130mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	190% 4.37mg	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	55.6% 389mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	130% 71.4μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	144% 2163mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	47% 5.16mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.39% 14.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, RALSTON CRISP RICE per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE 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, RALSTON CRISP RICE:

• 14 ounces of Stewed Canned Tomatoes have 13.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 126.2 times more Vitamin A, 44.6 times more Vitamin B1, 36.8 times more Vitamin B2, 40.6 times more Vitamin B3, 2.8 times more Vitamin B5, 113.9 times more Vitamin B6, 121.2 times more Vitamin B9, more Vitamin B12, 8.2 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, RALSTON CRISP RICE have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, RALSTON CRISP RICE:

• 14 ounces of Stewed Canned Tomatoes have 6.8 times more Calcium, 2 times more Potassium and 25.3 times more Water than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 1.3 times more Copper, 24.6 times more Iron, 1.9 times more Magnesium, 18.6 times more Manganese, 4.9 times more Phosphorus, 30 times more Selenium, 2.5 times more Sodium and 7.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Stewed Canned Tomatoes have 3.1 times more Fructose and 1.4 times more Fiber than Cereals ready-to-eat, RALSTON CRISP RICE.
• While 14 oz of Cereals ready-to-eat, RALSTON CRISP RICE contain 14.7 times more Energy, 13.9 times more Carbohydrate, 3.4 times more Sugars and 7.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• 14 ounces of Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Fiber
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON CRISP RICE provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.