Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	19% 553kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.3% 7.1g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	4% 1.28g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	8.24% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	91% 118g	130g per day for Men 19-50 years
Sugars	5% 3.6g	68% 49g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2% 1.1g	16.7% 9.36g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	117% 1049μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	148% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	185% 2.4mg	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	2.83% 11.3μg	118% 472μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	3.78% 0.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	31.5% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	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	10% 0.81mg	159% 12.8mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	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	3.44% 24mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	8.84% 301mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	56.3% 845mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.096% 3.54g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals ready-to-eat, Post, Waffle Crisp per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Tomatoes in Juice with Salt have more Vitamin C, 1.5 times more Vitamin E and 2.2 times more Vitamin K than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 37 times more Vitamin A, 2.2 times more Vitamin B1, 25.5 times more Vitamin B2, 23.5 times more Vitamin B3, 15.3 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cereals ready-to-eat, Post, Waffle Crisp:

• 5 ounces of Tomatoes in Juice with Salt have 1.4 times more Calcium and 37.9 times more Water than Cereals ready-to-eat, Post, Waffle Crisp.
• While 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 3.8 times more Copper, 15.8 times more Iron, 7.2 times more Magnesium, 13.9 times more Phosphorus, 28.4 times more Selenium, 5.2 times more Sodium and 62.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, Post, Waffle Crisp contain 24.4 times more Energy, 20 times more Fat, 26.5 times more Saturated Fat, 23.3 times more Omega 3, 16.5 times more Omega 6, 23.9 times more Carbohydrate, 13.6 times more Sugars, 2.3 times more Fiber and 8.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein