Comparing Nutrients in 5 ounces Tomato Paste VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	10%	17%	73%

Macro Nutrients

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Energy	4% 116kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	9.26% 2.96g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	NA	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 27g	78% 101g	130g per day for Men 19-50 years
Sugars	24% 17.3g	34.5% 25g	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	11.4% 8.3g	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	% 8.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.43g	NA	g per day for Men 19-50 years
Fiber	15.3% 5.8g	31% 11.8g	38g per day for Men 19-50 years
Protein	11% 6.12g	25.7% 14.4g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Vitamin A	12% 108μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	67.3% 0.87mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	107% 1.4mg	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	4.25% 17μg	60.2% 241μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar	Recommended Dietary Allowance
Calcium	5.1% 51mg	35% 349mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	NA	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	53% 4.22mg	215% 17mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	34.8% 146mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	NA	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	17% 118mg	72.7% 509mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	14% 481mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	NA	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	53% 792mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	29.6% 3.26mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 5 ounces of Tomato Paste have 219 times more Vitamin C and 6.7 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 24.1 times more Vitamin B1, 4 times more Vitamin B2, 3 times more Vitamin B3, 4.5 times more Vitamin B6 and 14.2 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin C
• Both Canned Tomato Paste as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar:

• 5 ounces of Tomato Paste have 3 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar.
• While 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 6.8 times more Calcium, 4.1 times more Iron, 2.5 times more Magnesium, 4.3 times more Phosphorus, 9.5 times more Sodium and 3.7 times more Zinc than Canned Tomato Paste.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream, variety of flavors, reduced sugar contain 4.6 times more Energy, 15.9 times more Fat, 20.9 times more Saturated Fat, 3.8 times more Carbohydrate, 1.4 times more Sugars, 2 times more Fiber and 2.4 times more Protein than Canned Tomato Paste.