Comparing Nutrients in 1 kilogram Tomato Paste VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	17%	18%	65%

Macro Nutrients

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Energy	28.3% 820kcal	15% 430kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	9.8% 9.5g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.3% 1.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	19.6% 3.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	57.6% 75g	130g per day for Men 19-50 years
Sugars	168% 122g	NA	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	80.7% 58.5g	NA	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	44.7% 17g	38g per day for Men 19-50 years
Protein	77% 43.2g	36.3% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	5.94% 0.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	10% 0.13mg	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	30% 120μg	12.5% 50μg	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	243% 219mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	287% 43mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt	Recommended Dietary Allowance
Calcium	36% 360mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	45.6% 0.41mg	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	373% 30mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	71.4% 300mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	295% 6.8mg	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	119% 830mg	117% 820mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	20.3% 690mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	NA	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	30.7% 460mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	20% 735g	24% 890g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 4.3 times more Vitamin B2, 32.4 times more Vitamin B3, 1.4 times more Vitamin B5, 16.6 times more Vitamin B6, 2.4 times more Vitamin B9 and more Vitamin C than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 1 kg of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contains 1.9 times more Vitamin B1 than Canned Tomato Paste.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Tomato Paste as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt:

• 1 kilogram of Tomato Paste has 3.3 times more Calcium, 8.9 times more Copper, 3.1 times more Iron, 1.4 times more Magnesium, 14.7 times more Potassium and 1.3 times more Sodium than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• While 1 kg of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contains 2.2 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt contain similar levels of Phosphorus and Zinc per one kilogram.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 1.9 times more Energy, 2.5 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt.
• 1 kilogram of Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Cereals, Oat Bran, QUAKER, QUAKER/MOTHER'S Oat Bran, prepared with water, salt provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.