Comparing Nutrients in 5 ounces Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomato Paste	Recommended Dietary Allowance
Energy	18.5% 536kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	3.54% 1.13g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.8g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	20.6% 27g	130g per day for Men 19-50 years
Sugars	47% 34g	24% 17.3g	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	11.4% 8.3g	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	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	34.7% 13g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	20% 11g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomato Paste	Recommended Dietary Allowance
Vitamin A	64% 577μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	82.7% 0.99mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.2% 1.13mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.6% 13mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	23.6% 0.31mg	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	64.5% 258μg	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	159% 3.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.79% 0.71mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	17.2% 103IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomato Paste	Recommended Dietary Allowance
Calcium	5.53% 55.3mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	63% 0.57mg	57.5% 0.52mg	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	291% 23.2mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	29.4% 123mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	NA	18.6% 0.43mg	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	51.2% 359mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	15.8% 536mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	28.3% 3.1mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.33% 12g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Tomato Paste:

• 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 5.4 times more Vitamin A, 11.7 times more Vitamin B1, 5.2 times more Vitamin B2, 3 times more Vitamin B3, 4.2 times more Vitamin B6, 15.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 43.8 times more Vitamin C, 7.5 times more Vitamin E and 4.4 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 5 ounces for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Tomato Paste:

• 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 5.5 times more Iron, 2.1 times more Magnesium, 3 times more Phosphorus, 5.7 times more Selenium, 4.2 times more Sodium and 3.5 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 2.7 times more Potassium than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Tomato Paste contain similar levels of Calcium and Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 4.6 times more Energy, 15.1 times more Fat, 8 times more Saturated Fat, 16.4 times more Omega 3, 13.1 times more Omega 6, 3.9 times more Carbohydrate, 2 times more Sugars, 2.3 times more Fiber and 1.8 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6