Comparing Nutrients in 5 ounces Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal Organic, Regular	16%	15%	69%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	18% 520kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	9.2% 8.93g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	4.9% 1.57g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	NA	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	NA	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73% 95g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	1.96% 1.4g	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	36.6% 14g	NA	38g per day for Men 19-50 years
Protein	40.5% 22.7g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	86.2% 1.03mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.9% 1.1mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	11.2% 0.15mg	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	11.3% 45.4μg	3.2% 12.8μg	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	9.76% 8.8mg	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	4.44% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal Organic, Regular	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	7.37% 73.7mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	NA	14% 0.13mg	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	74.4% 5.95mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	50% 210mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	NA	8.14% 0.19mg	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	96% 672mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	NA	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.34% 12.5g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal Organic, Regular VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Instant Oatmeal Organic, Regular versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Canned Tomatoes with Green Chilies:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 21.5 times more Vitamin B1, 7.4 times more Vitamin B2, 1.2 times more Vitamin B3 and 3.6 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin C than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have insufficient amounts of Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cereals, QUAKER, Instant Oatmeal Organic, Regular as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Instant Oatmeal Organic, Regular vs Canned Tomatoes with Green Chilies:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 2.6 times more Calcium, 16.2 times more Iron, 13.5 times more Magnesium, 33.9 times more Phosphorus, 3.3 times more Potassium and 23.6 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 100.3 times more Sodium and 10.7 times more Water than Cereals, QUAKER, Instant Oatmeal Organic, Regular.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Instant Oatmeal Organic, Regular have 24.5 times more Energy, 78.8 times more Fat, 100.9 times more Saturated Fat, 18.5 times more Carbohydrate and 23.2 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein