Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	11%	13%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Energy	8.97% 260kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	58% 56.4g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	32% 10.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	555% 722g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	245% 178g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	255% 97g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	184% 103g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Vitamin A	10% 90μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	888% 10.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	928% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	887% 142mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	1092% 14mg	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	12.5% 50μg	710% 2840μg	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	87.8% 79mg	14.4% 13mg	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	55.3% 8.3mg	32.7% 4.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar	Recommended Dietary Allowance
Calcium	34% 340mg	355% 3550mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	NA	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	166% 13.3mg	1596% 128mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	248% 1040mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	NA	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	28.6% 200mg	510% 3570mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	114% 3890mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	147% 2210mg	357% 5350mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	217% 24mg	11mg per day for Men 19-50 years
Water	24.7% 915g	2.15% 79.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 kilogram of Stewed Canned Tomatoes has 6.1 times more Vitamin C and 1.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 23.2 times more Vitamin B1, 34.5 times more Vitamin B2, 19.9 times more Vitamin B3, 83.5 times more Vitamin B6 and 56.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 1 kilogram of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar:

• 1 kilogram of Stewed Canned Tomatoes has 11.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar.
• While 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 10.4 times more Calcium, 9.6 times more Iron, 8.7 times more Magnesium, 17.9 times more Phosphorus, 1.9 times more Potassium, 2.4 times more Sodium and 14.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals, QUAKER, Instant Oatmeal, Apple and Cinnamon, reduced sugar contains 13.8 times more Energy, 29.7 times more Fat, 39.5 times more Saturated Fat, 11.7 times more Carbohydrate, 5.1 times more Sugars, 9.7 times more Fiber and 11.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein