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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Energy	2.35% 68kcal	57.7% 1674kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.36g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.05g	11.5% 3.67g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	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	12.6% 16.4g	260% 338g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.13g	g per day for Men 19-50 years
Sucrose	NA	% 93g	g per day for Men 19-50 years
Fiber	NA	98% 37g	38g per day for Men 19-50 years
Protein	5.6% 3.13g	84% 47g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Vitamin A	10% 91μg	222% 1996μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.15mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	284% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15% 2.27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Recommended Dietary Allowance
Calcium	9.07% 91mg	104% 1039mg	1000mg per day for Men 19-50 years
Copper	45.4% 0.41mg	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	14.7% 1.18mg	471% 37.7mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	107% 449mg	420mg per day for Men 19-50 years
Manganese	26% 0.6mg	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	9.07% 63.5mg	229% 1601mg	700mg per day for Men 19-50 years
Potassium	14.3% 485mg	40.4% 1374mg	3400mg per day for Men 19-50 years
Selenium	3.3% 1.8μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	121% 1819mg	126% 1887mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	107% 11.8mg	11mg per day for Men 19-50 years
Water	11.6% 427g	0.9% 33.4g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Canned Tomatoes with Green Chilies has 62 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 22 times more Vitamin A, 21.1 times more Vitamin B1, 42.8 times more Vitamin B2, 14.4 times more Vitamin B3, 6.4 times more Vitamin B5, 8.4 times more Vitamin B6 and 21.2 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 1 pound of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry:

• 1 pound of Canned Tomatoes with Green Chilies has 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 11.5 times more Calcium, 3.8 times more Copper, 32 times more Iron, 9 times more Magnesium, 21.1 times more Manganese, 25.2 times more Phosphorus, 2.8 times more Potassium, 7.3 times more Selenium and 20 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 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 lb of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry contains 24.6 times more Energy, 63.8 times more Fat, 73.5 times more Saturated Fat, 62 times more Omega 3, 58.7 times more Omega 6, 20.6 times more Carbohydrate and 15.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein