Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	9%	11%	80%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	57.2% 1660kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	22.4% 21.8g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	NA	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	NA	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	12.3% 16g	130g per day for Men 19-50 years
Sugars	92% 66.7g	16% 11.7g	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	NA	8.32% 6.03g	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	266% 101g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	71% 40g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	369% 4.8mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	353% 56.5mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	433% 5.63mg	24.4% 0.32mg	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	282% 1129μg	22.7% 91μg	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	1% 0.91mg	353% 318mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	13% 1.95mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	126% 1261mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	NA	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	534% 42.7mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	13.4% 0.31mg	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	198% 1388mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	34% 1161mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	NA	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	143% 2145mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	84% 9.25mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	0.92% 34g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Tomato Juice with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 7.6 times more Vitamin B1, 13.6 times more Vitamin B2, 18.5 times more Vitamin B3, 17.7 times more Vitamin B6, 12.5 times more Vitamin B9 and 1.3 times more Vitamin E than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 350.5 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber vs Tomato Juice with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 27.8 times more Calcium, 24.1 times more Iron, 8.3 times more Magnesium, 16.1 times more Phosphorus, 1.9 times more Sodium and 18.5 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 12.5 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber and Tomato Juice with Salt contain similar levels of Potassium per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon Swirl, high fiber has 21.5 times more Energy, 16.6 times more Fat, 48.7 times more Saturated Fat, 21.4 times more Carbohydrate, 5.7 times more Sugars, 55.8 times more Fiber and 10.3 times more Protein than Tomato Juice with Salt.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Fiber and Protein