Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	26% 754kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	3.48% 3.37g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	6.56% 1.1g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	138% 179g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	147% 106g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	26% 9.92g	5.22% 2g	38g per day for Men 19-50 years
Protein	19.5% 11g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	183% 1651μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	232% 2.78mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.18mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	290% 3.77mg	2.6% 0.034mg	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	184% 734μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	463% 11μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	98% 587IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.37% 0.65mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.5% 1.8μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	44% 0.4mg	24.7% 0.22mg	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	166% 13.3mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	28% 117mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	5.1% 0.12mg	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	64.4% 450mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	175% 96μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	12.6% 189mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.075% 2.78g	4.9% 182g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP versus 7 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 92.4 times more Vitamin A, 30.4 times more Vitamin B1, 45.7 times more Vitamin B2, 25.9 times more Vitamin B3, 111.8 times more Vitamin B6, 74 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain more Vitamin C, 2.5 times more Vitamin E and 2.7 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.8 times more Copper, 5 times more Iron, 4.9 times more Magnesium, 11.4 times more Phosphorus, 81 times more Selenium and 32.9 times more Zinc than Stewed Canned Tomatoes.
• While 7 oz of Stewed Canned Ripe Red Tomatoes contain 2.3 times more Calcium, 2.3 times more Sodium and 65.4 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Stewed Canned Tomatoes contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have 14.6 times more Energy, 12.7 times more Omega 3, 7.6 times more Omega 6, 14.6 times more Carbohydrate, 15.2 times more Sugars, 5 times more Fiber and 6 times more Protein than Stewed Canned Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein