Comparing Nutrients in 1 kilogram Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	127% 3670kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	65% 63g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	34.7% 11g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	515% 670g	27% 35.3g	130g per day for Men 19-50 years
Sugars	13.8% 10g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	258% 98g	10.5% 4g	38g per day for Men 19-50 years
Protein	286% 160g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	608% 7.3mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	48.8% 7.8mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	54% 0.7mg	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	80% 320μg	50% 200μg	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	779% 701mg	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	31.3% 4.7mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	52% 520mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	NA	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	525% 42mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	352% 1480mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	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	677% 4740mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	103% 3500mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	NA	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	2.38% 88g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 1 kg of Tomato 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 Organic, Regular vs Tomato Juice with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 7.3 times more Vitamin B1, 1.8 times more Vitamin B2, 1.7 times more Vitamin B6, 1.6 times more Vitamin B9 and 1.5 times more Vitamin E than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Tomato Juice with Salt provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Tomato Juice with Salt:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 5.2 times more Calcium, 10.8 times more Iron, 13.5 times more Magnesium, 24.9 times more Phosphorus, 1.6 times more Potassium and 27.9 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 63.3 times more Sodium and 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Instant Oatmeal Organic, Regular has 21.6 times more Energy, 21.7 times more Fat, 58.4 times more Saturated Fat, 19 times more Carbohydrate, 24.5 times more Fiber and 18.8 times more Protein than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 2.6 times more Sugars than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein