Comparing Nutrients in 7 ounces Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals, oats, instant, fortified, with raisins and spice, prepared with water	9%	10%	81%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Tomato Paste	Recommended Dietary Allowance
Energy	6.02% 175kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	1.94% 1.9g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.37% 0.57g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.3% 35.5g	29% 37.5g	130g per day for Men 19-50 years
Sugars	24% 17.3g	33.3% 24g	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	NA	16% 11.6g	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	7% 3.93g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Tomato Paste	Recommended Dietary Allowance
Vitamin A	30.4% 274μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.6% 0.36mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.2% 0.3mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29% 4.65mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.46% 0.37mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.6% 0.5mg	33% 0.43mg	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	25% 99μg	5.95% 24μg	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	0.22% 0.2mg	48.3% 43.5mg	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	1.2% 0.18mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 0.99μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, oats, instant, fortified, with raisins and spice, prepared with water	Tomato Paste	Recommended Dietary Allowance
Calcium	11% 111mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	80.5% 0.72mg	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	55% 4.4mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	8.98% 37.7mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	40.2% 0.92mg	26% 0.6mg	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	18% 127mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	4.96% 169mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 220mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	7.58% 0.83mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	4.2% 156g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, oats, instant, fortified, with raisins and spice, prepared with water VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, oats, instant, fortified, with raisins and spice, prepared with water versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Tomato Paste:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.8 times more Vitamin A, 3 times more Vitamin B1, 1.3 times more Vitamin B5 and 4.2 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.3 times more Vitamin B3, 219 times more Vitamin C, 47.8 times more Vitamin E and 22.8 times more Vitamin K than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals, oats, instant, fortified, with raisins and spice, prepared with water vs Tomato Paste:

• 7 ounces of Cereals, oats, instant, fortified, with raisins and spice, prepared with water have 1.6 times more Calcium, 1.5 times more Manganese and 1.9 times more Sodium than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 4.9 times more Copper, 1.3 times more Iron, 2.2 times more Magnesium, 1.3 times more Phosphorus, 11.9 times more Potassium, 3.3 times more Selenium and 1.5 times more Zinc than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Canned Tomato Paste contain 1.4 times more Sugars, 3.2 times more Fiber and 2.2 times more Protein than Cereals, oats, instant, fortified, with raisins and spice, prepared with water.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water and Tomato Paste offer comparable quantities of Energy and Carbohydrate per seven ounces.
• Both Cereals, oats, instant, fortified, with raisins and spice, prepared with water as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.