Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Frosted Corn Flakes, MALT-O-MEAL

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	53.2% 1544kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	3.56% 3.45g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	1.33% 0.42g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	9.83% 1.67g	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	275% 358g	130g per day for Men 19-50 years
Sugars	NA	215% 156g	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	12.5% 4.76g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	200% 1802μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	400% 4.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	418% 5.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	400% 64mg	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	492% 6.4mg	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	320% 1282μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	800% 19.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	85.6% 77mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	85.3% 512IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	53% 0.48mg	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	575% 46mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	11.3% 47.6mg	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	26% 183mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	9.57% 325mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	119% 1790mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	8.66% 0.95mg	11mg per day for Men 19-50 years
Water	10% 374g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Frosted Corn Flakes, MALT-O-MEAL per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Frosted Corn Flakes, MALT-O-MEAL 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 Frosted Corn Flakes, MALT-O-MEAL:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 22.7 times more Vitamin A, 35.6 times more Vitamin B1, 72.1 times more Vitamin B2, 25.2 times more Vitamin B3, 15.6 times more Vitamin B6, 35.9 times more Vitamin B9, more Vitamin B12, 3.1 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 Frosted Corn Flakes, MALT-O-MEAL:

• 14 ounces of Canned Tomatoes with Green Chilies have 6.7 times more Calcium, 1.3 times more Potassium and 31.4 times more Water than Frosted Corn Flakes, MALT-O-MEAL.
• While 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 1.3 times more Copper, 44.6 times more Iron, 3.3 times more Phosphorus, 13.8 times more Selenium and 1.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Frosted Corn Flakes, MALT-O-MEAL contain similar levels of Magnesium and Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 14 ounces of Frosted Corn Flakes, MALT-O-MEAL lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 25.9 times more Energy, 14.5 times more Omega 6, 24.9 times more Carbohydrate and 6.2 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 6 and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes provide inadequate amounts of Omega 3 in 14 ounces.