Comparing Nutrients in 5 ounces Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	17%	15%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.6% 512kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	5.13% 1.64g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	NA	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	NA	0.81% 0.14g	17g per day for Men 19-50 years
Cholesterol	0.49% 1.4mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	70% 91g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	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	NA	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	NA	% 1.76g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48.5% 18.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	41.4% 23.2g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	120% 1.44mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.33mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	83.3% 333μg	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	0.16% 0.14mg	20% 18mg	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	5.3% 0.79mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	38% 380mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	NA	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	179% 14.4mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	NA	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	79.4% 556mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	13.8% 468mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	NA	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	60.7% 910mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	33.5% 3.7mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.35% 12.8g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar 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, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 1.8 times more Vitamin B1, 17 times more Vitamin B2, 14.7 times more Vitamin B3, 9.5 times more Vitamin B6 and 29.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 126 times more Vitamin C than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar and Tomatoes in Juice with Salt provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar vs Tomatoes in Juice with Salt:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 8.1 times more Calcium, 17.8 times more Iron, 11.6 times more Magnesium, 23.1 times more Phosphorus, 1.7 times more Potassium, 5.6 times more Sodium and 21.7 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Water than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar have 22.6 times more Energy, 24.8 times more Fat, 34 times more Saturated Fat, 18.5 times more Carbohydrate, 6.8 times more Fiber and 20.7 times more Protein than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2 times more Sugars than Cereals, QUAKER, Weight Control Instant Oatmeal, maple and brown sugar.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein