Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	12%	12%	76%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	25.5% 738kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	5.5% 1.77g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	NA	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 150g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	42.6% 31g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	45% 17g	NA	38g per day for Men 19-50 years
Protein	40.6% 22.7g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	91% 1.1mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49% 0.64mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	15.7% 0.2mg	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	18% 71.4μg	4.47% 18μg	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	13.7% 12.3mg	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	59.4% 8.9mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	11.5% 115mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	NA	20% 0.18mg	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	101% 8.08mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	NA	11.4% 0.26mg	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	122% 851mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	28.5% 970mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	86.4% 1296mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	52% 5.74mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 16.2 times more Vitamin B1, 16.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.3 times more Vitamin B6 and 4 times more Vitamin B9 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Vitamin A and more Vitamin C than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• Both Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal vs Canned Tomatoes with Green Chilies:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 2.9 times more Calcium, 15.7 times more Iron, 12.4 times more Magnesium, 30.6 times more Phosphorus, 4.6 times more Potassium, 1.6 times more Sodium and 22.2 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 23.6 times more Water than Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, MOTHER'S Toasted Oat Bran cereal have 24.8 times more Energy, 63 times more Fat, 80.9 times more Saturated Fat, 20.8 times more Carbohydrate and 16.6 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein