Comparing Nutrients in 1 kilogram Cereals, oats, instant, fortified, maple and brown sugar, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, maple and brown sugar, dry	10%	11%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	133% 3860kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	48.8% 47.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	32% 0.51g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	91% 15.5g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	590% 767g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	418% 303g	35% 25.5g	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	2.5% 1.8g	18% 13g	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	% 3.9g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 297g	% 0g	g per day for Men 19-50 years
Fiber	189% 72g	50% 19g	38g per day for Men 19-50 years
Protein	165% 93g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	769% 6920μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	891% 10.7mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	771% 10mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	734% 117mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	123% 6.16mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1126% 14.6mg	85.4% 1.1mg	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	370% 1480μg	20% 80μg	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	0% 0mg	140% 126mg	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	34% 5.1mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	258% 2580mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	267% 2.4mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	1295% 104mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	214% 900mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	999% 23mg	29.6% 0.68mg	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	436% 3050mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	106% 3610mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	305% 168μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	337% 5050mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	156% 17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.73% 64g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, maple and brown sugar, dry VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, oats, instant, fortified, maple and brown sugar, dry versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 34.6 times more Vitamin A, 1.9 times more Vitamin B1, 18.2 times more Vitamin B2, 16.5 times more Vitamin B3, 5.3 times more Vitamin B5, 13.2 times more Vitamin B6 and 18.5 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin C and 1.9 times more Vitamin K than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry and Tomatoes in Juice with Salt provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, oats, instant, fortified, maple and brown sugar, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals, oats, instant, fortified, maple and brown sugar, dry vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 7.8 times more Calcium, 4.6 times more Copper, 18.2 times more Iron, 9 times more Magnesium, 33.8 times more Manganese, 17.9 times more Phosphorus, 1.9 times more Potassium, 24 times more Selenium, 4.4 times more Sodium and 14.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 14.8 times more Water than Cereals, oats, instant, fortified, maple and brown sugar, dry.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, oats, instant, fortified, maple and brown sugar, dry has 24.1 times more Energy, 18.9 times more Fat, 22.9 times more Saturated Fat, 12.8 times more Omega 3, 16 times more Omega 6, 22.1 times more Carbohydrate, 11.9 times more Sugars, 3.8 times more Fiber and 11.7 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein