Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Stewed Canned Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.8% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	1.33% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	1% 0.32g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	2.3% 0.39g	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	96% 125g	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	2.6% 1.9g	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	% 2.1g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 6.53g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	10% 3.83g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	15% 8.36g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	155% 1391μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	530% 6.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	190% 2.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	186% 30mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	208% 2.7mg	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	253% 1012μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	317% 7.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	102% 92mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	67.6% 405IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	0.19% 0.028mg	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	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	4.8% 48mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	12% 0.11mg	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	344% 27.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	5.85% 0.13mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	5.67% 3.1μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	54% 809mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.58% 0.28mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS RALSTON Corn Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs RALSTON Corn Flakes:

• 5 ounces of Stewed Canned Tomatoes have 41.5 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 109 times more Vitamin A, 97.5 times more Vitamin B1, 49.7 times more Vitamin B2, 29.5 times more Vitamin B3, 112.2 times more Vitamin B6, 142.8 times more Vitamin B9, more Vitamin B12, 8.2 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 RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs RALSTON Corn Flakes:

• 5 ounces of Stewed Canned Tomatoes have 17 times more Calcium, 1.5 times more Copper, 1.7 times more Magnesium, 1.9 times more Potassium and 27.7 times more Water than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 14.6 times more Iron, 1.6 times more Manganese, 1.7 times more Phosphorus, 3.7 times more Selenium and 2.6 times more Sodium than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium
• 5 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Fructose than RALSTON Corn Flakes.
• While 5 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 14.8 times more Energy, 14.2 times more Carbohydrate, 2.2 times more Sugars, 2.7 times more Fiber and 6.5 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, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in five ounces.