Comparing Nutrients in 7 ounces Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	26% 752kcal	1.1% 31.8kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.6g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	8.1% 2.6g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	7.44% 0.12g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	15% 2.53g	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	115% 150g	5.3% 6.9g	130g per day for Men 19-50 years
Sugars	85.6% 62g	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	31.3% 12g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	29.4% 16.5g	2.8% 1.57g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	208% 1871μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	95% 1.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	163% 2.1mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	156% 25mg	8.83% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	4.64% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	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	125% 498μg	3.97% 16μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.5% 0.06μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.66% 0.6mg	27.8% 25mg	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	6.1% 0.91mg	7.8% 1.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	61% 609mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	61.5% 0.55mg	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	280% 22.4mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	205% 4.72mg	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	85% 595mg	4.8% 33.7mg	700mg per day for Men 19-50 years
Potassium	16.3% 556mg	11% 379mg	3400mg per day for Men 19-50 years
Selenium	57.7% 31.8μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	66% 990mg	15.2% 228mg	1500mg per day for Men 19-50 years
Zinc	33.4% 3.67mg	2.16% 0.24mg	11mg per day for Men 19-50 years
Water	0.35% 13g	5.1% 188g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry VS Tomatoes in Juice with Salt per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, 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, fruit and cream variety, dry vs Tomatoes in Juice with Salt:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 47.2 times more Vitamin A, 1.6 times more Vitamin B1, 19.4 times more Vitamin B2, 17.7 times more Vitamin B3, 6.4 times more Vitamin B5, 11.3 times more Vitamin B6 and 31.4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 42 times more Vitamin C and 1.3 times more Vitamin E than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin C and Vitamin K
• Both Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

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

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 9.3 times more Calcium, 5.4 times more Copper, 19.8 times more Iron, 8.4 times more Magnesium, 35 times more Manganese, 17.6 times more Phosphorus, 1.5 times more Potassium, 22.9 times more Selenium, 4.3 times more Sodium and 15.4 times more Zinc than Tomatoes in Juice with Salt.
• While 7 oz of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 14.4 times more Water than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have 23.7 times more Energy, 25.5 times more Fat, 38.5 times more Saturated Fat, 15 times more Omega 3, 13.1 times more Omega 6, 21.7 times more Carbohydrate, 12.3 times more Sugars, 3.2 times more Fiber and 10.5 times more Protein than Tomatoes in Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein