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

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	8%	12%	80%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Energy	28.3% 820kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	57% 55.2g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	30.3% 9.7g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	85.6% 1.37g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	76.5% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	620% 806g	130g per day for Men 19-50 years
Sugars	168% 122g	354% 257g	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	253% 96g	38g per day for Men 19-50 years
Protein	77% 43.2g	150% 84.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	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	307% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	155% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	136% 6.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	191% 2.48mg	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	72.5% 290μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	25% 0.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	243% 219mg	4.44% 4mg	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	71.3% 10.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	25% 30μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins	Recommended Dietary Allowance
Calcium	36% 360mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	294% 2.65mg	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	373% 30mg	323% 26mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	238% 1000mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	676% 15.5mg	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	451% 3160mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	127% 4310mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	156% 2340mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	145% 16mg	11mg per day for Men 19-50 years
Water	20% 735g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins 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, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 1.3 times more Vitamin B3, 54.8 times more Vitamin C, 4 times more Vitamin E and 3.8 times more Vitamin K than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 6.1 times more Vitamin B1, 1.3 times more Vitamin B2, 4.8 times more Vitamin B5, 2.4 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Tomato Paste have insufficient amounts of Vitamin B12
• 1 kilogram of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins:

• 1 kilogram of Tomato Paste has 1.4 times more Copper and 2.4 times more Potassium than Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins.
• While 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 1.8 times more Calcium, 2.4 times more Magnesium, 5.1 times more Manganese, 3.8 times more Phosphorus, 3.3 times more Selenium, 4 times more Sodium and 2.5 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contain similar levels of Iron per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, QUAKER, Low Fat 100% Natural Granola with Raisins contains 4.7 times more Energy, 11.7 times more Fat, 9.7 times more Saturated Fat, 19.6 times more Omega 3, 8.6 times more Omega 6, 4.3 times more Carbohydrate, 2.1 times more Sugars, 2.3 times more Fiber and 1.9 times more Protein than Canned Tomato Paste.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6