Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS RALSTON Corn Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	1.86% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	3.23% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	134% 175g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	21.5% 15.6g	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	3.6% 2.6g	3.67% 2.66g	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	% 2.46g	% 2.94g	g per day for Men 19-50 years
Sucrose	% 0g	% 9.15g	g per day for Men 19-50 years
Fiber	9.92% 3.77g	14% 5.36g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	21% 11.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	216% 1947μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	741% 8.9mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	261% 41.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	3.93% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	291% 3.8mg	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	3.97% 16μg	354% 1417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	443% 10.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.8% 25mg	143% 129mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	95% 568IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.8% 1.17mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	16.5% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	481% 38.5mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	3.3% 14mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	8.2% 0.19mg	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	4.8% 33.7mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	7.94% 4.37μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.18% 6.57g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS RALSTON Corn Flakes per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of RALSTON Corn Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs RALSTON Corn Flakes:

• 7 ounces of Tomatoes in Juice with Salt have 29.5 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 49.1 times more Vitamin A, 7.8 times more Vitamin B1, 31.6 times more Vitamin B2, 29.5 times more Vitamin B3, 17.2 times more Vitamin B6, 89.3 times more Vitamin B9, more Vitamin B12, 5.2 times more Vitamin C and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 7 ounces of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs RALSTON Corn Flakes:

• 7 ounces of Tomatoes in Juice with Salt have 16.5 times more Calcium, 1.4 times more Magnesium, 1.8 times more Potassium and 28.6 times more Water than RALSTON Corn Flakes.
• While 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.4 times more Copper, 34 times more Iron, 1.4 times more Manganese, 1.9 times more Phosphorus, 3.1 times more Selenium and 5 times more Sodium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium
• 7 ounces of RALSTON Corn Flakes lack sufficient amounts of Calcium and Magnesium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes lack sufficient amounts of Zinc in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, RALSTON Corn Flakes contain 24 times more Energy, 25.4 times more Carbohydrate, 3.1 times more Sugars, 1.4 times more Fiber and 7.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.