Comparing Nutrients in 5 ounces Tomato Paste VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	4% 116kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	0.7% 0.12g	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	94% 122g	130g per day for Men 19-50 years
Sugars	24% 17.3g	67% 48.6g	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	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	3% 1.13g	38g per day for Men 19-50 years
Protein	11% 6.12g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	12% 108μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	164% 26.3mg	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	202% 2.62mg	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	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	5.1% 51mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	22% 0.2mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	5.4% 22.7mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES:

• 5 ounces of Tomato Paste have 33.1 times more Vitamin E and 8.8 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 11 times more Vitamin A, 23.2 times more Vitamin B1, 10.3 times more Vitamin B2, 6 times more Vitamin B3, 8.6 times more Vitamin B6, 30.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST, FRUITY PEBBLES provide similar amounts of Vitamin C per five ounces.
• 5 ounces of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Tomato Paste vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 5 ounces of Tomato Paste have 1.9 times more Calcium, 2.6 times more Copper, 2.6 times more Magnesium and 14.1 times more Potassium than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.2 times more Iron, 1.9 times more Selenium, 9 times more Sodium and 8.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 5.1 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 4.9 times more Energy, 8.6 times more Fat, 36 times more Saturated Fat, 4.6 times more Carbohydrate and 2.8 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Protein per five ounces.
• Both Canned Tomato Paste as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in five ounces.