Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Cereals ready-to-eat, QUAKER, Cap

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, QUAKER, Cap	5%	9%	86%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	19.3% 560kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	5.83% 5.66g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	10% 3.25g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	NA	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	95% 123g	130g per day for Men 19-50 years
Sugars	5% 3.6g	86.4% 62.6g	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	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	2% 1.1g	11.6% 6.52g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	212% 2.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	222% 2.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	212% 34mg	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	261% 3.4mg	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	479% 1918μg	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	20% 18mg	0.63% 0.57mg	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	5.58% 0.84mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Cap	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	NA	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	382% 30.6mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	19% 79.4mg	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	34.4% 241mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.88% 268mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	11% 163mg	60% 903mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	232% 25.5mg	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, QUAKER, Cap 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, QUAKER, Cap 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, QUAKER, Cap:

• 5 ounces of Tomatoes in Juice with Salt have 31.5 times more Vitamin C than Cereals ready-to-eat, QUAKER, Cap.
• While 5 oz of Cereals ready-to-eat, QUAKER, Cap contain 3.1 times more Vitamin B1, 37 times more Vitamin B2, 33.7 times more Vitamin B3, 21.6 times more Vitamin B6 and 169.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, QUAKER, Cap provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, QUAKER, Cap have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Cap:

• 5 ounces of Tomatoes in Juice with Salt have 3 times more Calcium and 37.9 times more Water than Cereals ready-to-eat, QUAKER, Cap.
• While 5 oz of Cereals ready-to-eat, QUAKER, Cap contain 37.8 times more Iron, 5.6 times more Magnesium, 10 times more Phosphorus, 5.5 times more Sodium and 149.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, QUAKER, Cap contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 5 ounces of Cereals ready-to-eat, QUAKER, Cap lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Cap contain 24.7 times more Energy, 16 times more Fat, 67.4 times more Saturated Fat, 25.1 times more Carbohydrate, 17.3 times more Sugars, 1.4 times more Fiber and 5.8 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 and Protein