Comparing Nutrients in 5 ounces Cereals, corn grits, white, regular and quick, enriched, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	18% 524kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	2.56% 2.5g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	7.06% 1.2g	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.2% 112g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	1.1% 0.81g	5% 3.6g	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	0% 0g	2.56% 1.86g	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	% 0g	% 1.76g	g per day for Men 19-50 years
Sucrose	% 0.81g	% 0g	g per day for Men 19-50 years
Fiber	17% 6.52g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	19.4% 11g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.6% 6.33mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.17% 0.36mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25.4% 0.33mg	12% 0.16mg	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	60.6% 242μg	2.83% 11.3μg	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% 0mg	20% 18mg	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	2% 0.3mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.57% 5.67mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	4.72% 0.043mg	8.2% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.18% 7.23μg	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	54% 4.32mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	12% 51mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	8.94% 0.21mg	4.2% 0.096mg	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	22.5% 157mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.88% 200mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	9.28% 1.02mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, corn grits, white, regular and quick, enriched, dry VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, corn grits, white, regular and quick, enriched, dry versus 5 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 2.2 times more Vitamin B1, 6.2 times more Vitamin B2, 6.3 times more Vitamin B3, 2.2 times more Vitamin B5, 2.1 times more Vitamin B6 and 21.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, more Vitamin C, 2.8 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Cereals, corn grits, white, regular and quick, enriched, dry vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 5.4 times more Iron, 3.6 times more Magnesium, 2.1 times more Manganese, 6.5 times more Phosphorus, 24.3 times more Selenium and 6 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.3 times more Calcium, 1.7 times more Copper, 1.4 times more Potassium, 115 times more Sodium and 8.7 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, corn grits, white, regular and quick, enriched, dry have 23.1 times more Energy, 8.7 times more Omega 6, 22.8 times more Carbohydrate, 2.4 times more Fiber and 9.7 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.5 times more Sugars than Cereals, corn grits, white, regular and quick, enriched, dry.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in five ounces.