Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Toasted Wheat Germ Cereals

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Wheat Germ Cereals	28%	23%	49%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	18.7% 541kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	8.1% 2.6g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	71% 1.13g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	48.5% 8.25g	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	54% 70.3g	130g per day for Men 19-50 years
Sugars	5% 3.6g	15.3% 11g	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	% 11g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	56.3% 21.4g	38g per day for Men 19-50 years
Protein	2% 1.1g	73.7% 41.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	197% 2.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	89.4% 1.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	49.5% 7.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	39.4% 1.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	107% 1.4mg	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	125% 499μg	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	9.45% 8.5mg	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	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	4.72% 5.67μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Wheat Germ Cereals	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	98% 0.88mg	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	161% 13mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	108% 454mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	1230% 28.3mg	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	232% 1624mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	39.5% 1342mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	168% 92μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	215% 23.6mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.21% 7.94g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Toasted Wheat Germ Cereals per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomatoes in Juice with Salt versus 5 oz of Toasted Wheat Germ Cereals 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 Toasted Wheat Germ Cereals:

• 5 ounces of Tomatoes in Juice with Salt have 4 times more Vitamin A and 2.1 times more Vitamin C than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 2.9 times more Vitamin B1, 14.9 times more Vitamin B2, 7.9 times more Vitamin B3, 11.9 times more Vitamin B5, 8.8 times more Vitamin B6, 44 times more Vitamin B9, 27.1 times more Vitamin E and 1.5 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 5 ounces of Toasted Wheat Germ Cereals have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Plain Toasted Wheat Germ Cereals have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Toasted Wheat Germ Cereals:

• 5 ounces of Tomatoes in Juice with Salt have 28.8 times more Sodium and 16.9 times more Water than Toasted Wheat Germ Cereals.
• While 5 oz of Plain Toasted Wheat Germ Cereals contain 1.4 times more Calcium, 11.9 times more Copper, 15.9 times more Iron, 32 times more Magnesium, 293.5 times more Manganese, 67.4 times more Phosphorus, 5 times more Potassium, 92.9 times more Selenium and 138.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 Plain Toasted Wheat Germ Cereals contain 23.9 times more Energy, 42.8 times more Fat, 53.8 times more Saturated Fat, 200 times more Omega 3, 60 times more Omega 6, 14.3 times more Carbohydrate, 3.1 times more Sugars, 7.9 times more Fiber and 36.8 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, Omega 3, Omega 6 and Protein