Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	10%	11%	79%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	127% 3680kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	47.7% 46.3g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24.8% 7.93g	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	92% 15.7g	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	592% 769g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	414% 300g	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	% 5.1g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 293g	% 0g	g per day for Men 19-50 years
Fiber	189% 72g	50% 19g	38g per day for Men 19-50 years
Protein	164% 92g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	578% 5200μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	436% 5.23mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	698% 9.07mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	667% 107mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	923% 12mg	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	320% 1280μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	29.3% 4.4mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	226% 2260mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	261% 2.35mg	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	1028% 82.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	210% 880mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	977% 22.5mg	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	424% 2970mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	125% 4240mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	287% 158μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	337% 5060mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	155% 17mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.7% 62.8g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, 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, QUAKER, Instant Oatmeal, 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry has 26 times more Vitamin A, 16.5 times more Vitamin B2, 15 times more Vitamin B3, 6.3 times more Vitamin B5, 10.8 times more Vitamin B6 and 16 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 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry.
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry and Tomatoes in Juice with Salt provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, maple and brown sugar, dry has 6.8 times more Calcium, 4.5 times more Copper, 14.4 times more Iron, 8.8 times more Magnesium, 33 times more Manganese, 17.5 times more Phosphorus, 2.2 times more Potassium, 22.6 times more Selenium, 4.4 times more Sodium and 14.2 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 15.1 times more Water than Cereals, QUAKER, Instant Oatmeal, 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, QUAKER, Instant Oatmeal, maple and brown sugar, dry has 23 times more Energy, 18.5 times more Fat, 23.3 times more Saturated Fat, 12.8 times more Omega 3, 16.2 times more Omega 6, 22.2 times more Carbohydrate, 11.8 times more Sugars, 3.8 times more Fiber and 11.6 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