Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	1.27% 37kcal	19.6% 570kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	5.87% 5.7g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	0.7% 0.12g	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	67% 48.6g	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	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	3% 1.13g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	131% 1181μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	164% 1.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	171% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	164% 26.3mg	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	202% 2.62mg	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	131% 524μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	328% 7.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	35% 31.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	70% 420IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	1.23% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.54% 1.84μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	4.8% 48mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	22% 0.2mg	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	118% 9.45mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	5.4% 22.7mg	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	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	3% 102mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	26.3% 14.5μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	50% 753mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	71.6% 7.9mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.11% 4.25g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES 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, POST, FRUITY PEBBLES:

• 5 ounces of Stewed Canned Tomatoes have 6.4 times more Vitamin E and 1.8 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 92.6 times more Vitamin A, 30.2 times more Vitamin B1, 44.9 times more Vitamin B2, 25.9 times more Vitamin B3, 108.8 times more Vitamin B6, 74 times more Vitamin B9, more Vitamin B12, 2.8 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, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 5 ounces of Stewed Canned Tomatoes have 1.8 times more Calcium, 2.9 times more Potassium and 30.5 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 5 times more Iron, 1.3 times more Magnesium, 3.6 times more Phosphorus, 17 times more Selenium, 2.4 times more Sodium and 32.7 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST, FRUITY PEBBLES contain similar levels of Copper per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 5 ounces of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.3 times more Fiber than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 5 oz of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 15.5 times more Energy, 21.2 times more Fat, 138.5 times more Saturated Fat, 13.9 times more Carbohydrate, 9.7 times more Sugars and 5.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in five ounces.