Comparing Nutrients in 1 pound Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	56.5% 1637kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	29% 28g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	16.4% 5.25g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	NA	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	NA	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	1.56% 4.54mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	12% 15.7g	130g per day for Men 19-50 years
Sugars	7.82% 5.67g	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	NA	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	NA	% 5.62g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	155% 59g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	133% 74.3g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	385% 4.6mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	326% 4.24mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	296% 47.4mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	368% 4.8mg	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	266% 1066μg	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	0.5% 0.45mg	63.5% 57mg	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	17% 2.54mg	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	122% 1216mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	NA	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	574% 46mg	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	10.8% 45.4mg	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	254% 1778mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	44% 1497mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	NA	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	194% 2912mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.1% 41g	11.6% 430g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomatoes in Juice with Salt:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.8 times more Vitamin B1, 17 times more Vitamin B2, 14.7 times more Vitamin B3, 9.5 times more Vitamin B6 and 29.4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 126 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin E per 1 lb.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomatoes in Juice with Salt:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 8.1 times more Calcium, 17.8 times more Iron, 11.6 times more Magnesium, 23.1 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Sodium and 21.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.

Comparison of macro-nutrients per 1 pound:

• Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 22.6 times more Energy, 24.8 times more Fat, 34 times more Saturated Fat, 18.5 times more Carbohydrate, 6.8 times more Fiber and 20.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.