Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	132% 3840kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	61% 59g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	25% 8g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	45% 0.72g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	96% 16.3g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	589% 766g	47.6% 62g	130g per day for Men 19-50 years
Sugars	352% 255g	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	292% 111g	26.3% 10g	38g per day for Men 19-50 years
Protein	159% 89g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	519% 4670μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	667% 8mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	692% 9mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	650% 104mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	13% 0.17mg	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	520% 2080μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1292% 31μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	278% 250mg	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	138% 830IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	375% 56.3mg	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16.7% 20μg	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	40% 400mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	333% 3mg	124% 1.12mg	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	475% 38mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	212% 890mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	NA	25.7% 0.59mg	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	364% 2550mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	91% 3080mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	673% 370μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	143% 2140mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	282% 31mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.68% 62g	24.7% 915g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch VS Stewed Canned Tomatoes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch versus 1 kg of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Stewed Canned Tomatoes:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 51.9 times more Vitamin A, 17.4 times more Vitamin B1, 25.7 times more Vitamin B2, 14.6 times more Vitamin B3, 58.8 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C, more Vitamin D and 6.8 times more Vitamin E than Stewed Canned Tomatoes.
• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch vs Stewed Canned Tomatoes:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 2.7 times more Copper, 2.9 times more Iron, 7.4 times more Magnesium, 12.8 times more Phosphorus, 1.5 times more Potassium, 61.7 times more Selenium and 18.2 times more Zinc than Stewed Canned Tomatoes.
• While 1 kg of Stewed Canned Ripe Red Tomatoes contains 14.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• Both Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch and Stewed Canned Tomatoes contain similar levels of Calcium and Sodium per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch has 14.8 times more Energy, 31.1 times more Fat, 30.8 times more Saturated Fat, 24 times more Omega 3, 22 times more Omega 6, 12.4 times more Carbohydrate, 7.2 times more Sugars, 11.1 times more Fiber and 9.8 times more Protein than Stewed Canned Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein