Comparing Nutrients in 5 ounces Toasted Wheat Germ Cereals VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Toasted Wheat Germ Cereals	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	18.7% 541kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	15.6% 15g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	71% 1.13g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	48.5% 8.25g	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	54% 70.3g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	15.3% 11g	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	% 11g	% 0g	g per day for Men 19-50 years
Fiber	56.3% 21.4g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	73.7% 41.2g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	197% 2.37mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	89.4% 1.16mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.5% 7.92mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39.4% 1.97mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	125% 499μg	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	9.45% 8.5mg	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	151% 22.7mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.72% 5.67μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	6.38% 63.8mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	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	161% 13mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	1230% 28.3mg	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	232% 1624mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	39.5% 1342mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	168% 92μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	215% 23.6mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Wheat Germ Cereals VS Tomatoes in Juice with Salt per 5 oz

Compare the macro and micronutrient content in 5 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Tomatoes in Juice with Salt:

• 5 ounces of Toasted Wheat Germ Cereals have 2.9 times more Vitamin B1, 14.9 times more Vitamin B2, 7.9 times more Vitamin B3, 11.9 times more Vitamin B5, 8.8 times more Vitamin B6, 44 times more Vitamin B9, 27.1 times more Vitamin E and 1.5 times more Vitamin K than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4 times more Vitamin A and 2.1 times more Vitamin C than Plain Toasted Wheat Germ Cereals.
• 5 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Plain Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals vs Tomatoes in Juice with Salt:

• 5 ounces of Toasted Wheat Germ Cereals have 1.4 times more Calcium, 11.9 times more Copper, 15.9 times more Iron, 32 times more Magnesium, 293.5 times more Manganese, 67.4 times more Phosphorus, 5 times more Potassium, 92.9 times more Selenium and 138.9 times more Zinc than Tomatoes in Juice with Salt.
• While 5 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 28.8 times more Sodium and 16.9 times more Water than Plain Toasted Wheat Germ Cereals.
• 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 Toasted Wheat Germ Cereals have 23.9 times more Energy, 42.8 times more Fat, 53.8 times more Saturated Fat, 200 times more Omega 3, 60 times more Omega 6, 14.3 times more Carbohydrate, 3.1 times more Sugars, 7.9 times more Fiber and 36.8 times more Protein than Tomatoes in Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein