Comparing Nutrients in 5 ounces Tomato Paste VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	10%	5%	85%

Macro Nutrients

	Tomato Paste	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Energy	4% 116kcal	17% 496kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	2.8% 2.72g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	1.77% 0.57g	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	86.6% 113g	130g per day for Men 19-50 years
Sugars	24% 17.3g	36% 26g	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	38.4% 14.6g	38g per day for Men 19-50 years
Protein	11% 6.12g	22.3% 12.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	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	130% 1.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	125% 20mg	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	145% 1.9mg	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	180% 4.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	0% 0mg	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	40.6% 6.1mg	6.33% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS	Recommended Dietary Allowance
Calcium	5.1% 51mg	4.68% 46.8mg	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	522% 41.7mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	24.6% 103mg	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	67% 469mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	13.6% 464mg	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	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	87.8% 9.65mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.17% 6.24g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Paste vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 5 ounces of Tomato Paste have more Vitamin C, 6.4 times more Vitamin E and more Vitamin K than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 5 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 18.3 times more Vitamin B1, 6.5 times more Vitamin B2, 4.6 times more Vitamin B3, 6.2 times more Vitamin B6 and more Vitamin B12 than Canned Tomato Paste.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12
• 5 ounces of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS:

• 5 ounces of Tomato Paste have 3.1 times more Potassium and 29.5 times more Sodium than Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS.
• While 5 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 9.9 times more Iron, 1.7 times more Magnesium, 4 times more Phosphorus and 10.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals, ready-to-eat, MALT-O-MEAL, Blueberry Mini SPOONERS contain 4.3 times more Energy, 4.2 times more Carbohydrate, 1.5 times more Sugars, 2.5 times more Fiber and 2 times more Protein than Canned Tomato Paste.