Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	9%	11%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	25% 726kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	9.43% 9.15g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	5.46% 1.75g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	NA	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	NA	1.13% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	79% 57.3g	6.98% 5.06g	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	3.6% 2.6g	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	% 2.46g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	43.3% 16.5g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	30.5% 17g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	NA	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	159% 2.06mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	151% 24.2mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	150% 1.94mg	17% 0.22mg	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	102% 407μg	3.97% 16μg	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	2.65% 2.4mg	27.8% 25mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.56% 0.83mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	48.2% 482mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	NA	11.5% 0.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.25% 10μg	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	218% 17.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	41% 173mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	NA	5.87% 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	83.3% 583mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	19% 649mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	NA	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	60% 901mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	35.5% 3.9mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.36% 13g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry versus 7 oz of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Tomatoes in Juice with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 1.3 times more Vitamin B1, 18.9 times more Vitamin B2, 17.1 times more Vitamin B3, 8.8 times more Vitamin B6 and 25.6 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 10.5 times more Vitamin C and 1.4 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry vs Tomatoes in Juice with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 7.4 times more Calcium, 15.4 times more Iron, 8.7 times more Magnesium, 17.3 times more Phosphorus, 1.7 times more Potassium, 3.9 times more Sodium and 16.4 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 14.3 times more Water than Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, apples and cinnamon, dry have 22.9 times more Energy, 18.4 times more Fat, 25.9 times more Saturated Fat, 22.1 times more Carbohydrate, 11.3 times more Sugars, 4.4 times more Fiber and 10.9 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein