Comparing Nutrients in 1 pound Stewed Canned Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	4.07% 118kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	45.4% 7.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.6% 28g	260% 338g	130g per day for Men 19-50 years
Sugars	22% 16g	132% 96g	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	11.8% 8.53g	1.25% 0.91g	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	% 7.4g	% 1.13g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 93g	g per day for Men 19-50 years
Fiber	12% 4.54g	98% 37g	38g per day for Men 19-50 years
Protein	7.37% 4.13g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	4.54% 41μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.4% 0.21mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.2% 3.24mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.93% 0.077mg	301% 3.9mg	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	5.67% 22.7μg	217% 866μg	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	40% 36mg	0.5% 0.45mg	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	25% 3.76mg	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.07% 11μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	15.4% 154mg	104% 1039mg	1000mg per day for Men 19-50 years
Copper	56.4% 0.51mg	174% 1.56mg	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	75.4% 6.03mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	13% 54.4mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	11.6% 0.27mg	550% 12.7mg	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	13% 91mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	27.6% 939mg	40.4% 1374mg	3400mg per day for Men 19-50 years
Selenium	4.95% 2.72μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	67% 1002mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11.2% 415g	0.9% 33.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Stewed Canned Tomatoes versus 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Stewed Canned Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Stewed Canned Tomatoes has 79 times more Vitamin C, 1.7 times more Vitamin E and 1.3 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 48.9 times more Vitamin A, 15.6 times more Vitamin B1, 23.2 times more Vitamin B2, 12.9 times more Vitamin B3, 8.2 times more Vitamin B5, 50.7 times more Vitamin B6 and 38.2 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Stewed Canned Tomatoes vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Stewed Canned Tomatoes has 12.4 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 6.7 times more Calcium, 3.1 times more Copper, 6.2 times more Iron, 8.3 times more Magnesium, 47.3 times more Manganese, 17.7 times more Phosphorus, 1.5 times more Potassium, 4.8 times more Selenium, 1.9 times more Sodium and 15.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Stewed Canned Tomatoes has 9.4 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 14.2 times more Energy, 26.8 times more Fat, 31.1 times more Saturated Fat, 20.7 times more Omega 3, 23 times more Omega 6, 12 times more Carbohydrate, 6 times more Sugars, 8.2 times more Fiber and 11.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein