Comparing Nutrients in 1 kilogram Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	134% 3880kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	57% 55.2g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	85.6% 1.37g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	76.5% 13g	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	620% 806g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	354% 257g	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	253% 96g	50% 19g	38g per day for Men 19-50 years
Protein	150% 84.2g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	307% 3.68mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	155% 2mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	148% 23.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	136% 6.82mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.48mg	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	72.5% 290μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	25% 0.6μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.44% 4mg	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	71.3% 10.7mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25% 30μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	65% 650mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	294% 2.65mg	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	323% 26mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	238% 1000mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	676% 15.5mg	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	451% 3160mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	127% 4310mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	315% 173μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	156% 2340mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	145% 16mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.92% 34g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 3.7 times more Vitamin B2, 3.3 times more Vitamin B3, 5.8 times more Vitamin B5, 2.2 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and 1.8 times more Vitamin E than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 20 times more Vitamin A, 1.6 times more Vitamin B1 and 31.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins and Tomatoes in Juice with Salt provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• 1 kilogram of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins vs Tomatoes in Juice with Salt:

• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins has 2 times more Calcium, 5.1 times more Copper, 4.5 times more Iron, 10 times more Magnesium, 22.9 times more Manganese, 18.6 times more Phosphorus, 2.3 times more Potassium, 24.7 times more Selenium, 2 times more Sodium and 13.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 27.9 times more Water than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• 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, QUAKER, Low Fat 100% Natural Granola with Raisins has 24.3 times more Energy, 22.1 times more Fat, 28.5 times more Saturated Fat, 34.3 times more Omega 3, 13.4 times more Omega 6, 23.2 times more Carbohydrate, 10.1 times more Sugars, 5.1 times more Fiber and 10.7 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