Comparing Nutrients in 1 kilogram Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomato Puree	Recommended Dietary Allowance
Energy	124% 3610kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	NA	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	3.45% 10mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	494% 643g	69% 89.8g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	342% 130g	50% 19g	38g per day for Men 19-50 years
Protein	292% 164g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomato Puree	Recommended Dietary Allowance
Vitamin A	NA	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	848% 10mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	653% 104mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	812% 10.6mg	97% 1.26mg	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	588% 2350μg	27.5% 110μg	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	1.1% 1mg	118% 106mg	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	37.3% 5.6mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomato Puree	Recommended Dietary Allowance
Calcium	268% 2680mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	NA	319% 2.87mg	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	1266% 101mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	NA	73.5% 1.7mg	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	560% 3920mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	428% 6420mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	2.44% 90g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomato Puree:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 40.7 times more Vitamin B1, 11.7 times more Vitamin B2, 7.1 times more Vitamin B3, 8.4 times more Vitamin B6 and 21.4 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 106 times more Vitamin C and 3.5 times more Vitamin E than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomato Puree:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 14.9 times more Calcium, 5.7 times more Iron, 5 times more Magnesium, 9.8 times more Phosphorus, 22.9 times more Sodium and 7.2 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 1.3 times more Potassium and 9.7 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 9.5 times more Energy, 29.5 times more Fat, 39.9 times more Saturated Fat, 7.2 times more Carbohydrate, 6.8 times more Fiber and 9.9 times more Protein than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 3.9 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy