Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Cereals ready-to-eat, FAMILIA

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, FAMILIA	10%	15%	75%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Energy	8.97% 260kcal	134% 3880kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	65% 63g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	22.2% 7.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	57.5% 0.92g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	91% 15.5g	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	568% 738g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	320% 232g	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	224% 85g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Vitamin A	10% 90μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	423% 5.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	113% 18mg	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	77% 1mg	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	40% 160μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	121% 2.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	6.67% 6mg	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	55.3% 8.3mg	77.3% 11.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	31.7% 38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, FAMILIA	Recommended Dietary Allowance
Calcium	34% 340mg	173% 1730mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	452% 4.07mg	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	348% 28mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	755% 3170mg	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	481% 3370mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	145% 4940mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	315% 173μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	175% 19mg	11mg per day for Men 19-50 years
Water	24.7% 915g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, FAMILIA per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Cereals ready-to-eat, FAMILIA to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Cereals ready-to-eat, FAMILIA:

• 1 kilogram of Stewed Canned Tomatoes has 13.2 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 7 times more Vitamin B1, 15.7 times more Vitamin B2, 2.5 times more Vitamin B3, 5.9 times more Vitamin B6, 3.2 times more Vitamin B9, more Vitamin B12, 1.4 times more Vitamin E and 1.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 1 kilogram of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Cereals ready-to-eat, FAMILIA:

• 1 kilogram of Stewed Canned Tomatoes has 27.6 times more Sodium and 48.2 times more Water than Cereals ready-to-eat, FAMILIA.
• While 1 kg of Cereals ready-to-eat, FAMILIA contains 5.1 times more Calcium, 3.6 times more Copper, 2.1 times more Iron, 26.4 times more Magnesium, 16.9 times more Phosphorus, 2.4 times more Potassium, 28.8 times more Selenium and 11.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, FAMILIA contains 14.9 times more Energy, 33.2 times more Fat, 27.3 times more Saturated Fat, 30.7 times more Omega 3, 20.9 times more Omega 6, 11.9 times more Carbohydrate, 6.6 times more Sugars, 8.5 times more Fiber and 10.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein