Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Energy	1.27% 37kcal	17% 490kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	94% 122g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	71.7% 645μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	133% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	140% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	165% 2.14mg	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	1.77% 7.1μg	429% 1715μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	269% 6.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	28.7% 25.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	28.6% 172IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	38% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	23.6% 1.9mg	483% 38.7mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	24.5% 172mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	4.75% 162mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	NA	55μg per day for Men 19-50 years
Sodium	21% 313mg	87.3% 1310mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	146% 16mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 50.6 times more Vitamin A, 24.6 times more Vitamin B1, 36.6 times more Vitamin B2, 21.2 times more Vitamin B3, 88.8 times more Vitamin B6, 242 times more Vitamin B9, more Vitamin B12, 2.3 times more Vitamin C and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice:

• 5 ounces of Stewed Canned Tomatoes have 4.9 times more Calcium, 1.8 times more Potassium and 26.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 2.2 times more Copper, 20.5 times more Iron, 2 times more Magnesium, 6.1 times more Phosphorus, 4.2 times more Sodium and 66.8 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Zinc
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 2.5 times more Fiber than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• While 5 oz of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice contain 13.3 times more Energy, 14 times more Carbohydrate, 2.2 times more Sugars and 6.7 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• 5 ounces of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber