Comparing Nutrients in 1 kilogram Tomato Paste VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	28.3% 820kcal	127% 3690kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	52.6% 51g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	38.8% 0.62g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	100% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	573% 745g	130g per day for Men 19-50 years
Sugars	168% 122g	292% 211g	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	2.76% 2g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 3g	% 204g	g per day for Men 19-50 years
Fiber	108% 41g	216% 82g	38g per day for Men 19-50 years
Protein	77% 43.2g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	489% 4400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	598% 7.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	625% 8.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	575% 92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	663% 8.6mg	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	478% 1910μg	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	1.1% 1mg	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	287% 43mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	36% 360mg	229% 2290mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	383% 3.45mg	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	1039% 83mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	236% 990mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	1213% 28mg	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	504% 3530mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	89% 3030mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	277% 4160mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	236% 26mg	11mg per day for Men 19-50 years
Water	20% 735g	2% 73.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of Tomato Paste has 219 times more Vitamin C, 8.6 times more Vitamin E and 6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 5.8 times more Vitamin A, 12 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6 and 15.9 times more Vitamin B9 than Canned Tomato Paste.
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 kilogram of Tomato Paste has 3.3 times more Potassium and 1.8 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 6.4 times more Calcium, 2.8 times more Iron, 2.4 times more Magnesium, 9.2 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Sodium and 4.1 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 29.3 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 4.5 times more Energy, 10.9 times more Fat, 8.1 times more Saturated Fat, 8.9 times more Omega 3, 11.2 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.4 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6