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

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	11%	12%	77%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Paste	Recommended Dietary Allowance
Energy	25.3% 732kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	10.4% 10g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	5% 1.6g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	20% 3.38g	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	114% 148g	29% 37.5g	130g per day for Men 19-50 years
Sugars	58% 42g	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	0.55% 0.4g	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	% 0.5g	% 11.4g	g per day for Men 19-50 years
Sucrose	% 40.5g	% 0.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	37% 20.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Paste	Recommended Dietary Allowance
Vitamin A	97% 873μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.42mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	95% 379μg	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	6.6% 0.99mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry	Tomato Paste	Recommended Dietary Allowance
Calcium	45.4% 454mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	76% 0.68mg	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	206% 16.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	46.8% 196mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	241% 5.54mg	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	100% 701mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	17.7% 601mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.75μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	55% 826mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	47% 5.16mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.4% 14.6g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry VS Tomato Paste 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 Paste 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 Paste:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 5.8 times more Vitamin A, 12 times more Vitamin B1, 5.3 times more Vitamin B2, 3 times more Vitamin B3, 6.6 times more Vitamin B5, 4 times more Vitamin B6 and 15.9 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 219 times more Vitamin C, 8.6 times more Vitamin E and 6 times more Vitamin K than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry 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, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry vs Tomato Paste:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 6.4 times more Calcium, 2.8 times more Iron, 2.4 times more Magnesium, 9.2 times more Manganese, 4.3 times more Phosphorus, 7.1 times more Sodium and 4.1 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.3 times more Potassium and 1.8 times more Selenium than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• Both Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry and Tomato Paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry have 4.5 times more Energy, 10.9 times more Fat, 8.1 times more Saturated Fat, 8.9 times more Omega 3, 11.2 times more Omega 6, 3.9 times more Carbohydrate, 1.7 times more Sugars, 2 times more Fiber and 2.4 times more Protein than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 29.3 times more Fructose than Cereals, QUAKER, Instant Oatmeal, Cinnamon-Spice, dry.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6