Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	25.3% 732kcal	1.16% 33.7kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.59% 0.58g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.12% 0.038g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	0.26% 0.044g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 148g	5.4% 7g	130g per day for Men 19-50 years
Sugars	58% 42g	7.06% 5.1g	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	0.55% 0.4g	3.64% 2.64g	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	% 0.5g	% 2.5g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 0g	g per day for Men 19-50 years
Fiber	43% 16.3g	2.1% 0.79g	38g per day for Men 19-50 years
Protein	37% 20.6g	3% 1.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	97% 873μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	8.35% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	10.7% 0.14mg	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	95% 379μg	9.92% 39.7μg	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	155% 139mg	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	6.6% 0.99mg	4.23% 0.64mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	3.8% 4.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	45.4% 454mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	9.26% 0.083mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.34% 13.7μg	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	206% 16.5mg	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	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	100% 701mg	5.4% 37.7mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	12.7% 431mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	33.5% 502mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	2% 0.22mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Tomato Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry versus 7 oz of Tomato 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, Cinnamon-Spice, dry vs Tomato Juice with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 19.1 times more Vitamin A, 7.2 times more Vitamin B1, 10.4 times more Vitamin B2, 13.7 times more Vitamin B3, 12.3 times more Vitamin B6, 9.6 times more Vitamin B9 and 1.6 times more Vitamin E than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 701 times more Vitamin C than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomato Juice with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 22.9 times more Calcium, 8.2 times more Copper, 21.3 times more Iron, 9 times more Magnesium, 41 times more Manganese, 18.6 times more Phosphorus, 1.4 times more Potassium, 5.8 times more Selenium, 1.6 times more Sodium and 23.6 times more Zinc than Tomato Juice with Salt.
• While 7 oz of Canned Tomato Juice with Salt contain 12.8 times more Water than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 7 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 21.7 times more Energy, 17.6 times more Fat, 42.5 times more Saturated Fat, 12.4 times more Omega 3, 77.4 times more Omega 6, 21.1 times more Carbohydrate, 8.2 times more Sugars, 20.5 times more Fiber and 12.2 times more Protein than Tomato Juice with Salt.
• 7 ounces of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein