Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	19% 0.31g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	40.2% 6.84g	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	245% 319g	130g per day for Men 19-50 years
Sugars	NA	115% 83.3g	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	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	74% 28g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	71% 39.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	327% 2941μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	60% 3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	519% 6.75mg	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	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	88% 79.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	177% 1060IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	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	13% 1.03mg	1488% 119mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	94% 393mg	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	175% 1226mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	31% 1060mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	151% 83μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	157% 2350mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	180% 20mg	11mg per day for Men 19-50 years
Water	10% 374g	0.13% 4.76g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, ALPHA-BITS per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS 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 ready-to-eat, POST, ALPHA-BITS:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 37.1 times more Vitamin A, 38.2 times more Vitamin B1, 73.7 times more Vitamin B2, 26.1 times more Vitamin B3, 5.1 times more Vitamin B5, 16.5 times more Vitamin B6, 74.1 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 14 ounces of Canned Tomatoes with Green Chilies have 78.5 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 1.8 times more Calcium, 3.3 times more Copper, 115.4 times more Iron, 9 times more Magnesium, 22.1 times more Phosphorus, 2.5 times more Potassium, 52.3 times more Selenium, 1.5 times more Sodium and 38.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 25.9 times more Energy, 57.5 times more Fat, 100 times more Saturated Fat, 77 times more Omega 3, 59.4 times more Omega 6, 22.2 times more Carbohydrate and 14.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein