Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	8.62% 8.36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	3.54% 1.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	6.38% 0.1g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	13.6% 2.3g	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	83.5% 109g	130g per day for Men 19-50 years
Sugars	6.9% 5g	50% 36g	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	41.4% 15.7g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	22.5% 12.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	73.6% 662μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	98% 1.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	92% 14.7mg	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	109% 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	1.77% 7.1μg	73.7% 295μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	183% 4.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	39.4% 35.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	19.6% 118IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	53.2% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.67% 56.7mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	47.2% 0.43mg	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	67.3% 5.4mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	30% 126mg	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	51.6% 361mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	95% 52.4μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	20.2% 303mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	40% 4.4mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.24% 8.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch 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 GREAT GRAINS Cranberry Almond Crunch:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 51.9 times more Vitamin A, 17.4 times more Vitamin B1, 25.7 times more Vitamin B2, 14.6 times more Vitamin B3, 58.8 times more Vitamin B6, 41.6 times more Vitamin B9, more Vitamin B12, 3.2 times more Vitamin C, more Vitamin D and 6.8 times more Vitamin E 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 GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Vitamin K

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• 5 ounces of Stewed Canned Tomatoes have 14.8 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 2.7 times more Copper, 2.9 times more Iron, 7.4 times more Magnesium, 12.8 times more Phosphorus, 1.5 times more Potassium, 61.7 times more Selenium and 18.2 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain similar levels of Calcium and Sodium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 14.8 times more Energy, 31.1 times more Fat, 30.8 times more Saturated Fat, 24 times more Omega 3, 22 times more Omega 6, 12.4 times more Carbohydrate, 7.2 times more Sugars, 11.1 times more Fiber and 9.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein