Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	7%	2%	91%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	4.03% 1.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	6.65% 1.13g	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	268% 348g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	49.7% 28g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	87.4% 14mg	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	0% 0mg	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	153% 611μg	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	0% 0mg	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	NA	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	105% 0.95mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	28.3% 119mg	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	67% 468mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	13.5% 460mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	10% 374g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice 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, QUAKER, QUAKER Puffed Rice:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 13 times more Vitamin B1, 13.9 times more Vitamin B2, 5.5 times more Vitamin B3 and 17.1 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice:

• 14 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Calcium, 80.2 times more Sodium and 24.1 times more Water than Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice.
• While 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 2.7 times more Copper, 11 times more Iron, 2.7 times more Magnesium, 8.4 times more Phosphorus, 26.3 times more Selenium and 8.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain similar levels of Potassium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice contain 25.5 times more Energy, 60 times more Omega 3, 24.2 times more Carbohydrate and 10.2 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 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, QUAKER, QUAKER Puffed Rice provide inadequate amounts of Omega 6 in 14 ounces.