Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	124% 3610kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	10.6% 3.4g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	42.4% 7.2g	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	619% 805g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	122% 88.6g	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	200% 112g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	542% 6.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	539% 86.2mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	174% 8.72mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	662% 8.6mg	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	863% 3450μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	41.3% 6.2mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	32% 320mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	378% 3.4mg	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	3500% 280mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	295% 1240mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	1407% 32.4mg	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	667% 4670mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	118% 4000mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	165% 91μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	310% 4650mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	188% 20.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.95% 35g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GRAPE-NUTS Cereal VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 2.2 times more Vitamin B2, 12.1 times more Vitamin B3, 7.5 times more Vitamin B5, 7.7 times more Vitamin B6 and 43.1 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 A, 126 times more Vitamin C and 1.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Tomatoes in Juice with Salt provide similar amounts of Vitamin B1 and Vitamin E per one kilogram.
• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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 ready-to-eat, POST, GRAPE-NUTS Cereal vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal has 6.5 times more Copper, 49.1 times more Iron, 12.4 times more Magnesium, 47.6 times more Manganese, 27.5 times more Phosphorus, 2.1 times more Potassium, 13 times more Selenium, 4 times more Sodium and 17.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 27.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Cereal and Tomatoes in Juice with Salt contain similar levels of Calcium per one kilogram.
• 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 ready-to-eat, POST, GRAPE-NUTS Cereal has 22.6 times more Energy, 15.3 times more Omega 3, 7.4 times more Omega 6, 23.2 times more Carbohydrate, 3.5 times more Sugars, 6.8 times more Fiber and 14.2 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