Comparing Nutrients in 1 pound Cereals ready-to-eat, FAMILIA VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, FAMILIA	10%	15%	75%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals ready-to-eat, FAMILIA	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	60.7% 1760kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	29.5% 28.6g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	10% 3.23g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	26% 0.42g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	41.3% 7.02g	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	258% 335g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	145% 105g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	101% 38.6g	NA	38g per day for Men 19-50 years
Protein	77% 43g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, FAMILIA	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	192% 2.5mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.45mg	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	18% 72.6μg	10.2% 41μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	55% 1.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.02% 2.72mg	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	35% 5.26mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, FAMILIA	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	78.5% 785mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	205% 1.85mg	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	158% 12.6mg	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	342% 1438mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	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	218% 1529mg	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	66% 2241mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	143% 78.5μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	79% 8.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.23% 8.6g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, FAMILIA VS Canned Tomatoes with Green Chilies per 1 lb

Compare the macro and micronutrient content in 1 lb of Cereals ready-to-eat, FAMILIA 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 ready-to-eat, FAMILIA vs Canned Tomatoes with Green Chilies:

• 1 pound of Cereals ready-to-eat, FAMILIA has 9.4 times more Vitamin B1, 28.9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.8 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 20 times more Vitamin A and 10.3 times more Vitamin C than Cereals ready-to-eat, FAMILIA.
• Both Cereals ready-to-eat, FAMILIA and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cereals ready-to-eat, FAMILIA have insufficient amounts of Vitamin A and Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Cereals ready-to-eat, FAMILIA as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in one pound.

Comparing minerals per 1 pound for Cereals ready-to-eat, FAMILIA vs Canned Tomatoes with Green Chilies:

• 1 pound of Cereals ready-to-eat, FAMILIA has 8.7 times more Calcium, 4.5 times more Copper, 10.7 times more Iron, 28.8 times more Magnesium, 24.1 times more Phosphorus, 4.6 times more Potassium, 43.3 times more Selenium and 14.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 50.1 times more Sodium and 49.6 times more Water than Cereals ready-to-eat, FAMILIA.
• 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 ready-to-eat, FAMILIA has 25.9 times more Energy, 78.8 times more Fat, 64.6 times more Saturated Fat, 92 times more Omega 3, 53.4 times more Omega 6, 20.4 times more Carbohydrate and 13.8 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