Comparing Nutrients in 7 ounces Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	13%	12%	75%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Tomato Paste	Recommended Dietary Allowance
Energy	25.5% 738kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	5.64% 1.8g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10.7% 0.17g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	23% 3.88g	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% 149g	29% 37.5g	130g per day for Men 19-50 years
Sugars	44.7% 32.4g	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	NA	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	44% 24.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Tomato Paste	Recommended Dietary Allowance
Vitamin A	79% 712μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	33.7% 1.7mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	136% 1.77mg	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	366% 1463μg	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	25.4% 23mg	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	41% 6.17mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.47% 4.17μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps	Tomato Paste	Recommended Dietary Allowance
Calcium	48% 480mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	70% 0.63mg	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	742% 59.3mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	79.4% 333mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	332% 7.64mg	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	147% 1028mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	48.3% 724mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	139% 15.3mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.21% 7.94g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Tomato Paste:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 4.7 times more Vitamin A, 12 times more Vitamin B1, 5.4 times more Vitamin B2, 3.2 times more Vitamin B3, 6 times more Vitamin B5, 4.1 times more Vitamin B6 and 61.4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.9 times more Vitamin C, 1.4 times more Vitamin E and 5.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have insufficient amounts of Vitamin K
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps 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 ready-to-eat, QUAKER, Toasted Multigrain Crisps vs Tomato Paste:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 6.7 times more Calcium, 10 times more Iron, 4 times more Magnesium, 12.7 times more Manganese, 6.2 times more Phosphorus, 1.3 times more Selenium, 6.2 times more Sodium and 12.3 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 2.3 times more Potassium than Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps.
• Both Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps and Tomato Paste contain similar levels of Copper per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cereals ready-to-eat, QUAKER, Toasted Multigrain Crisps have 4.5 times more Energy, 10.9 times more Fat, 9.1 times more Saturated Fat, 12.3 times more Omega 3, 12.9 times more Omega 6, 4 times more Carbohydrate, 1.3 times more Sugars, 2.5 times more Fiber and 2.9 times more Protein than Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6