Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	12%	5%	83%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Tomato Paste	Recommended Dietary Allowance
Energy	116% 3370kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	20.7% 20g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	13% 4.1g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	48% 0.77g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	67.2% 11.4g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 790g	145% 189g	130g per day for Men 19-50 years
Sugars	13% 9.4g	168% 122g	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	0% 0g	80.7% 58.5g	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	% 0g	% 57.5g	g per day for Men 19-50 years
Sucrose	% 5.5g	% 3g	g per day for Men 19-50 years
Fiber	326% 124g	108% 41g	38g per day for Men 19-50 years
Protein	203% 114g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.2% 0.9mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	391% 62.6mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61.6% 3.08mg	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	166% 2.16mg	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	108% 430μg	30% 120μg	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	243% 219mg	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	0% 0mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit	Tomato Paste	Recommended Dietary Allowance
Calcium	56% 560mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	422% 3.8mg	406% 3.65mg	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	329% 26.3mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	1096% 25mg	131% 3.02mg	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	536% 3750mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	112% 3810mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	51% 28μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	263% 29mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.65% 61g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Tomato Paste:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 4.7 times more Vitamin B1, 2 times more Vitamin B3, 2.2 times more Vitamin B5 and 3.6 times more Vitamin B9 than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains more Vitamin A, 1.7 times more Vitamin B2, 1.3 times more Vitamin B6, more Vitamin C, more Vitamin E and 8.1 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit vs Tomato Paste:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 1.6 times more Calcium, 3.1 times more Magnesium, 8.3 times more Manganese, 4.5 times more Phosphorus and 4.6 times more Zinc than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2.7 times more Potassium, 1.9 times more Selenium and 29.5 times more Sodium than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• Both Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit and Tomato Paste contain similar levels of Copper and Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit has 4.1 times more Energy, 4.3 times more Fat, 11 times more Omega 3, 7.5 times more Omega 6, 4.2 times more Carbohydrate, 3 times more Fiber and 2.6 times more Protein than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 13 times more Sugars and more Fructose than Cereals ready-to-eat, POST, Shredded Wheat, original big biscuit.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6