Comparing Nutrients in 1 kilogram Tomato Paste VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	9%	35%	56%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Energy	28.3% 820kcal	161% 4670kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	189% 183g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	87.5% 28g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	1008% 16g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	408% 69.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	508% 661g	130g per day for Men 19-50 years
Sugars	168% 122g	251% 182g	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	221% 84g	38g per day for Men 19-50 years
Protein	77% 43.2g	201% 112g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	20% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	23% 0.3mg	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	37.5% 150μg	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	3.33% 3mg	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	59.3% 8.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	218% 262μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola	Recommended Dietary Allowance
Calcium	36% 360mg	51% 510mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	89% 0.8mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.5% 100μg	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	505% 40.4mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	95% 400mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	52% 1.2mg	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	461% 3230mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	49.3% 740mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	36.4% 4mg	11mg per day for Men 19-50 years
Water	20% 735g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Tomato Paste has more Vitamin A, 15.3 times more Vitamin B2, 15.4 times more Vitamin B3, 1.4 times more Vitamin B5, 7.2 times more Vitamin B6, 73 times more Vitamin C and 4.8 times more Vitamin E than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 2 times more Vitamin B1 and 2.3 times more Vitamin K than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3 and Vitamin C
• Both Canned Tomato Paste as well as Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola:

• 1 kilogram of Tomato Paste has 4.6 times more Copper, 2.5 times more Manganese, 3.5 times more Potassium, 4.4 times more Selenium and 1.6 times more Zinc than Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola.
• While 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 1.4 times more Calcium, 1.4 times more Iron, 3.9 times more Phosphorus and 1.3 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contain similar levels of Magnesium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, NATURE'S PATH, Organic FLAX PLUS, Pumpkin Granola contains 5.7 times more Energy, 39 times more Fat, 28 times more Saturated Fat, 230.3 times more Omega 3, 45.6 times more Omega 6, 3.5 times more Carbohydrate, 1.5 times more Sugars, 2 times more Fiber and 2.6 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6