Comparing Nutrients in 5 ounces Rice and Wheat cereal bar VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Rice and Wheat cereal bar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	20% 580kcal	0.78% 22.7kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.37% 0.35g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.15% 0.048g	32g per day for Men 19-50 years
Omega 3	7.26% 0.12g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	16.4% 2.8g	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	79.3% 103g	3.8% 4.9g	130g per day for Men 19-50 years
Sugars	62% 45g	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	6.7% 2.55g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	23% 13g	2% 1.1g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	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	80.6% 0.97mg	68% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.3% 1.1mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	6.3% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.091mg	3.3% 0.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	99% 1.3mg	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	5.3% 21.3μg	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	27.8% 4.17mg	5.58% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.4% 44mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	45.4% 3.63mg	10% 0.81mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.2mg	3.37% 14mg	420mg per day for Men 19-50 years
Manganese	86.7% 2mg	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	27.5% 193mg	3.44% 24mg	700mg per day for Men 19-50 years
Potassium	5.96% 203mg	7.96% 271mg	3400mg per day for Men 19-50 years
Selenium	64% 35.3μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	40.4% 607mg	11% 163mg	1500mg per day for Men 19-50 years
Zinc	23% 2.52mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	3.63% 134g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice and Wheat cereal bar vs Tomatoes in Juice with Salt:

• Rice and Wheat cereal bar has 14.1 times more Vitamin B2, 12.8 times more Vitamin B3, 8.2 times more Vitamin B6, 1.9 times more Vitamin B9 and 5 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.8 times more Vitamin B5, more Vitamin C and 2.2 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B1 per 5 oz.
• Both Rice and Wheat cereal bar as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice and Wheat cereal bar vs Tomatoes in Juice with Salt:

• Rice and Wheat cereal bar has 3.6 times more Copper, 4.5 times more Iron, 4.6 times more Magnesium, 20.7 times more Manganese, 8 times more Phosphorus, 35.6 times more Selenium, 3.7 times more Sodium and 14.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.3 times more Potassium and 12.6 times more Water than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Rice and Wheat cereal bar has 25.6 times more Energy, 36.4 times more Fat, 20.5 times more Omega 3, 20.3 times more Omega 6, 21 times more Carbohydrate, 12.5 times more Sugars and 11.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Rice and Wheat cereal bar and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Fiber per 5 oz.
• Both Rice and Wheat cereal bar as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.