Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	56.3% 1633kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	2.6% 0.44g	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% 15.7g	130g per day for Men 19-50 years
Sugars	223% 162g	16% 11.6g	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	48% 35g	8.2% 5.94g	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	% 34.5g	% 5.62g	g per day for Men 19-50 years
Sucrose	% 91g	% 0g	g per day for Men 19-50 years
Fiber	69.2% 26.3g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	73.8% 41.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	249% 2241μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	299% 3.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	38.7% 0.5mg	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	242% 966μg	9.07% 36.3μg	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	3.53% 3.18mg	63.5% 57mg	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	12% 1.8mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	107% 1066mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	516% 41.3mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	10.8% 45.4mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	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	189% 1324mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	11.6% 430g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Tomatoes in Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry versus 1 lb of Tomatoes in 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, Raisin and Spice, dry vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 24.7 times more Vitamin A, 1.4 times more Vitamin B1, 12.2 times more Vitamin B2, 14.7 times more Vitamin B3, 7.1 times more Vitamin B5, 10 times more Vitamin B6 and 26.6 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 18 times more Vitamin C and 1.5 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry vs Tomatoes in Juice with Salt:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 7.1 times more Calcium, 6.1 times more Copper, 16 times more Iron, 8.2 times more Magnesium, 30 times more Manganese, 17.2 times more Phosphorus, 1.9 times more Potassium, 4.1 times more Selenium, 3.8 times more Sodium and 16.5 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 22.5 times more Energy, 16 times more Fat, 10.5 times more Omega 3, 12.5 times more Omega 6, 21.8 times more Carbohydrate, 14 times more Sugars, 5.9 times more Fructose, 3.1 times more Fiber and 11.5 times more Protein than Tomatoes in Juice with Salt.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein