Comparing Nutrients in 1 pound Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	10%	10%	80%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	56.3% 1633kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	18.7% 18g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	8.58% 2.74g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	32.3% 5.5g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	264% 343g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	223% 162g	NA	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	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	% 34.5g	NA	g per day for Men 19-50 years
Sucrose	% 91g	NA	g per day for Men 19-50 years
Fiber	69.2% 26.3g	NA	38g per day for Men 19-50 years
Protein	73.8% 41.3g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Tomatoes with Green Chilies	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	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	234% 3.04mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	297% 47.5mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	75.3% 3.76mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	387% 5.03mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.7% 10.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	107% 1066mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	160% 1.44mg	45.4% 0.41mg	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	516% 41.3mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	403% 9.27mg	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	48% 1633mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	133% 1996mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	81.6% 9mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	1.04% 38.3g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry VS Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 24.7 times more Vitamin A, 23.2 times more Vitamin B1, 35.3 times more Vitamin B2, 16.4 times more Vitamin B3, 5.6 times more Vitamin B5, 10.8 times more Vitamin B6 and 23.7 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 8.9 times more Vitamin C 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
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry as well as Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies:

• 1 pound of Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry has 11.8 times more Calcium, 3.5 times more Copper, 35 times more Iron, 7.5 times more Magnesium, 15.5 times more Manganese, 20.9 times more Phosphorus, 3.4 times more Potassium, 7.3 times more Selenium and 15.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 11.2 times more Water than Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Raisin and Spice, dry and Canned Tomatoes with Green Chilies contain similar levels of Sodium per one pound.
• 1 pound of Canned Tomatoes with Green Chilies 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 24 times more Energy, 50 times more Fat, 42 times more Omega 3, 41.7 times more Omega 6, 20.9 times more Carbohydrate and 13.2 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein