Comparing Nutrients in 5 ounces Tomato Paste VS Cereals ready-to-eat, rice, puffed, fortified

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, rice, puffed, fortified	6%	1%	93%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Energy	4% 116kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.58% 0.18g	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	98% 127g	130g per day for Men 19-50 years
Sugars	24% 17.3g	NA	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	6.34% 2.4g	38g per day for Men 19-50 years
Protein	11% 6.12g	16% 8.93g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Vitamin A	12% 108μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.1% 0.085mg	307% 3.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	196% 2.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.3% 4.36mg	313% 50mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.03% 0.2mg	9.07% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23.6% 0.31mg	8.18% 0.11mg	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	6.73% 27μg	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% 0mg	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	NA	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 ready-to-eat, rice, puffed, fortified	Recommended Dietary Allowance
Calcium	5.1% 51mg	0.85% 8.5mg	1000mg per day for Men 19-50 years
Copper	57.5% 0.52mg	26.6% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.67% 27μg	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	562% 45mg	8mg per day for Men 19-50 years
Magnesium	14% 59.5mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	18.6% 0.43mg	92% 2.13mg	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	20% 139mg	700mg per day for Men 19-50 years
Potassium	42.3% 1437mg	4.7% 160mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	5.58% 83.6mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	8.1% 0.89mg	13.3% 1.46mg	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, rice, puffed, fortified per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Paste versus 5 oz of Cereals ready-to-eat, rice, puffed, fortified 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, rice, puffed, fortified:

• 5 ounces of Tomato Paste have more Vitamin A, 2.9 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 43.3 times more Vitamin B1, 11.8 times more Vitamin B2, 11.5 times more Vitamin B3, 2.3 times more Vitamin B5 and 1.6 times more Vitamin B9 than Canned Tomato Paste.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Paste as well as Cereals ready-to-eat, rice, puffed, fortified have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomato Paste vs Cereals ready-to-eat, rice, puffed, fortified:

• 5 ounces of Tomato Paste have 6 times more Calcium, 2.2 times more Copper, 1.7 times more Magnesium, 9 times more Potassium and 19.7 times more Sodium than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 10.6 times more Iron, 5 times more Manganese, 2 times more Selenium and 1.6 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, rice, puffed, fortified contain similar levels of Phosphorus per five ounces.
• 5 ounces of Cereals ready-to-eat, rice, puffed, fortified lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Paste have 2.4 times more Fiber than Cereals ready-to-eat, rice, puffed, fortified.
• While 5 oz of Cereals ready-to-eat, rice, puffed, fortified contain 4.9 times more Energy, 4.7 times more Carbohydrate and 1.5 times more Protein than Canned Tomato Paste.