Comparing Nutrients in 7 ounces Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Energy	23% 673kcal	2.6% 75.4kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.85g	0.18% 0.058g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	13.6% 2.3g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	13.7% 18g	130g per day for Men 19-50 years
Sugars	2.05% 1.5g	13.2% 9.6g	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	6.5% 4.72g	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	% 4.86g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.8% 29g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	38.7% 21.7g	5.85% 3.27g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33% 0.4mg	4.13% 0.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.5% 10.3mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	17.5% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	19.2% 0.25mg	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	15% 59.5μg	5.46% 22μg	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% 0mg	23.4% 21mg	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	14.4% 2.16mg	26% 3.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Tomato Puree	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	63.3% 0.57mg	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	96% 7.68mg	44% 3.53mg	8mg per day for Men 19-50 years
Magnesium	82.2% 345mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	NA	14.6% 0.34mg	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	119% 830mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	23% 776mg	25.6% 871mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	2.53% 1.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.7% 55.6mg	1500mg per day for Men 19-50 years
Zinc	56.5% 6.2mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	0.17% 6.23g	4.7% 174g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size VS Tomato Puree per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size versus 7 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Tomato Puree:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8 times more Vitamin B1, 3.5 times more Vitamin B3 and 2.7 times more Vitamin B9 than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Vitamin A, 1.6 times more Vitamin B6, more Vitamin C, 1.8 times more Vitamin E and 1.7 times more Vitamin K than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Tomato Puree provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size vs Tomato Puree:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 2.4 times more Calcium, 2.2 times more Iron, 7.6 times more Magnesium, 10.5 times more Phosphorus, 11.7 times more Selenium and 8.7 times more Zinc than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain more Copper and 28 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• Both Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size and Tomato Puree contain similar levels of Potassium per seven ounces.
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper
• 7 ounces of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have 8.9 times more Energy, 9.8 times more Fat, 13.5 times more Omega 3, 14.2 times more Omega 6, 9 times more Carbohydrate, 7.7 times more Fiber and 6.6 times more Protein than Tomato Puree.
• While 7 oz of Canned Tomato Puree contain 6.4 times more Sugars than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6