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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	124% 3610kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	64% 62g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	36% 11.6g	1.06% 0.34g	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	5.7% 0.97g	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	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	17.2% 12.5g	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	NA	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	NA	% 12.4g	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	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	848% 10mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	653% 104mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	812% 10.6mg	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	588% 2350μg	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	1.1% 1mg	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	37.3% 5.6mg	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, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	268% 2680mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	NA	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	1266% 101mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	24% 100mg	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	560% 3920mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	97% 3300mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	428% 6420mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	236% 26mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.44% 90g	25.6% 948g	3700g per day for Men 19-50 years

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

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 1.8 times more Vitamin B1, 17 times more Vitamin B2, 14.7 times more Vitamin B3, 9.5 times more Vitamin B6 and 29.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 126 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Tomatoes in Juice with Salt provide similar amounts of Vitamin E per one kilogram.
• 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 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, Weight Control Instant Oatmeal, maple and brown sugar vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 8.1 times more Calcium, 17.8 times more Iron, 11.6 times more Magnesium, 23.1 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Sodium and 21.7 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 10.5 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar has 22.6 times more Energy, 24.8 times more Fat, 34 times more Saturated Fat, 18.5 times more Carbohydrate, 6.8 times more Fiber and 20.7 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein