Comparing Nutrients in 7 ounces Tomato Puree VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Tomato Puree	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	2.6% 75.4kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.43% 0.42g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.058g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	6.56% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.7% 18g	138% 179g	130g per day for Men 19-50 years
Sugars	13.2% 9.6g	147% 106g	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	6.5% 4.72g	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	% 4.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	26% 9.92g	38g per day for Men 19-50 years
Protein	5.85% 3.27g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	5.73% 51.6μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.13% 0.05mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.5% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	290% 3.77mg	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	5.46% 22μg	184% 734μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	463% 11μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	23.4% 21mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	98% 587IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	26% 3.9mg	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.62% 6.75μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	63.3% 0.57mg	44% 0.4mg	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	44% 3.53mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	14.6% 0.34mg	NA	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	11.3% 79.4mg	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	25.6% 871mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.6mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	101% 11mg	11mg per day for Men 19-50 years
Water	4.7% 174g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

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

Lets compare vitamin content per 7 ounces of Tomato Puree vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Tomato Puree have more Vitamin C, 6 times more Vitamin E and 3.8 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 32 times more Vitamin A, 56 times more Vitamin B1, 20 times more Vitamin B2, 12.6 times more Vitamin B3, 15.1 times more Vitamin B6, 33.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Tomato Puree.
• 7 ounces of Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 7 ounces for Tomato Puree vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Tomato Puree have 1.4 times more Copper, 2.5 times more Potassium and 62.8 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 3.8 times more Iron, 2.6 times more Magnesium, 5.7 times more Phosphorus, 69.4 times more Selenium, 3.4 times more Sodium and 15.6 times more Zinc than Canned Tomato Puree.
• 7 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 10 times more Energy, 9.5 times more Omega 3, 6.9 times more Omega 6, 10 times more Carbohydrate, 11.1 times more Sugars, 2.6 times more Fiber and 3.3 times more Protein than Canned Tomato Puree.
• 7 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6