Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	10%	22%	68%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	40.3% 39g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	14% 4.42g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	209% 272g	130g per day for Men 19-50 years
Sugars	NA	136% 99g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	77.3% 29.4g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	71.6% 40g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	97% 1.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	57.4% 0.75mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	46.4% 7.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	37% 0.48mg	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	8.93% 35.7μg	26.8% 107μg	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	27.3% 24.6mg	71% 64mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	109% 456mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	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	7.94% 55.6mg	171% 1199mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	65.4% 2223mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	NA	55μg per day for Men 19-50 years
Sodium	106% 1592mg	53% 798mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	78.7% 8.65mg	11mg per day for Men 19-50 years
Water	10% 374g	0.87% 32g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 8.6 times more Vitamin B1, 9.9 times more Vitamin B2, 2.9 times more Vitamin B3, 3 times more Vitamin B9 and 2.6 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry:

• 14 ounces of Canned Tomatoes with Green Chilies have 2 times more Sodium and 11.6 times more Water than Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry.
• While 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 5.3 times more Calcium, 10.8 times more Iron, 10.5 times more Magnesium, 21.6 times more Phosphorus, 5.2 times more Potassium and 16.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals, QUAKER, oatmeal, REAL MEDLEYS, peach almond, dry contain 25.8 times more Energy, 123 times more Fat, 101.3 times more Saturated Fat, 19 times more Carbohydrate and 14.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein