Comparing Nutrients in 5 ounces Tomato Paste VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	4% 116kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	13.6% 2.3g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	24% 17.3g	50% 36g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	12% 108μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	92% 14.7mg	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	109% 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	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	34.5% 31mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.6% 118IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40.6% 6.1mg	53.2% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	5.1% 51mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	47.2% 0.43mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	30% 126mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch:

• 5 ounces of Tomato Paste have 5.7 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 6.1 times more Vitamin A, 13.3 times more Vitamin B1, 5.9 times more Vitamin B2, 3.4 times more Vitamin B3, 4.6 times more Vitamin B6, 17.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.3 times more Vitamin E than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Tomato Paste vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 5 ounces of Tomato Paste have 1.2 times more Copper and 3.3 times more Potassium than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.3 times more Iron, 2.1 times more Magnesium, 3.1 times more Phosphorus, 7 times more Selenium, 3.6 times more Sodium and 4.9 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 4.7 times more Energy, 12.6 times more Fat, 8 times more Saturated Fat, 10.3 times more Omega 3, 10.7 times more Omega 6, 4.1 times more Carbohydrate, 2.1 times more Sugars, 2.7 times more Fiber and 2.1 times more Protein than Canned Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6