Comparing Nutrients in 5 ounces Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	4% 116kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	1.27% 0.22g	6% 1.02g	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	86.6% 63g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.12g	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	12% 108μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	238% 3.1mg	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	545% 2179μg	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	34.5% 31mg	0.16% 0.14mg	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	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.5% 16μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	5.1% 51mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	23.8% 0.21mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	18.6% 78mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	211% 23mg	11mg per day for Men 19-50 years
Water	2.8% 104g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals ready-to-eat, QUAKER, Christmas 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, QUAKER, Christmas Crunch:

• 5 ounces of Tomato Paste have 2.8 times more Vitamin A, 219 times more Vitamin C, 10.2 times more Vitamin E and 10.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 27.3 times more Vitamin B1, 12.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.6 times more Vitamin B5, 10.1 times more Vitamin B6 and 128.1 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 5 ounces of Tomato Paste have 3.3 times more Calcium, 2.4 times more Copper and 5.5 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 6.6 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 12.3 times more Sodium and 26 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch contain similar levels of Selenium per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 1.6 times more Fiber than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Energy, 10.3 times more Fat, 30.8 times more Saturated Fat, 4.7 times more Omega 6, 4.5 times more Carbohydrate and 3.6 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Protein per five ounces.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in five ounces.