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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	19.4% 563kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	7.06% 6.85g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	13.6% 4.37g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	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	3.8% 4.9g	94% 122g	130g per day for Men 19-50 years
Sugars	5% 3.6g	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	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	11.2% 6.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	193% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	201% 2.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	193% 31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	10.5% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	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	2.83% 11.3μg	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	20% 18mg	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	5.58% 0.84mg	3.97% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Christmas Crunch	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	23.8% 0.21mg	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	350% 28mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	18.6% 78mg	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% 238mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	7.75% 264mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	16.8% 9.2μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	68.4% 1026mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	211% 23mg	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, Christmas Crunch 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, Christmas Crunch 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, Christmas Crunch:

• 5 ounces of Tomatoes in Juice with Salt have 126 times more Vitamin C, 1.4 times more Vitamin E and 2.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 1.4 times more Vitamin A, 2.8 times more Vitamin B1, 33.6 times more Vitamin B2, 30.5 times more Vitamin B3, 3.2 times more Vitamin B5, 19.6 times more Vitamin B6 and 192.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt 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 Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 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, Christmas Crunch.
• While 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 2.9 times more Copper, 34.7 times more Iron, 5.5 times more Magnesium, 9.9 times more Phosphorus, 9.3 times more Selenium, 6.3 times more Sodium and 136.3 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, Christmas Crunch contain similar levels of Potassium per five ounces.
• 5 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 24.8 times more Energy, 19.3 times more Fat, 90.6 times more Saturated Fat, 7.4 times more Omega 6, 24.8 times more Carbohydrate, 17.4 times more Sugars, 1.4 times more Fiber and 5.6 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 6 and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in five ounces.