Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	33.5% 970kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	49.7% 48.2g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	24.5% 7.85g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	75.8% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	84% 14.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	82.2% 107g	130g per day for Men 19-50 years
Sugars	9.63% 7g	54% 39.3g	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	5.15% 3.73g	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	% 3.23g	NA	g per day for Men 19-50 years
Sucrose	% 0.04g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	46.5% 17.7g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	48.4% 27g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	2% 18μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	56.5% 0.73mg	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	2.5% 9.92μg	41.7% 167μg	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	17.4% 15.7mg	2.65% 2.4mg	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	11% 1.65mg	147% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	8.76% 10.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	15% 151mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	143% 1.3mg	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	33% 2.64mg	98% 7.84mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	79.4% 333mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	345% 7.93mg	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	5.67% 39.7mg	122% 855mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	3.44% 51.6mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	75.2% 8.28mg	11mg per day for Men 19-50 years
Water	4.9% 182g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, granola, homemade per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Stewed Canned Tomatoes have 6.6 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 11.9 times more Vitamin B1, 10.1 times more Vitamin B2, 3.8 times more Vitamin B3, 6.6 times more Vitamin B5, 21.8 times more Vitamin B6, 16.8 times more Vitamin B9, 13.4 times more Vitamin E and 2.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 7 ounces of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 7 ounces of Stewed Canned Tomatoes have 8.5 times more Sodium and 15.7 times more Water than Cereals ready-to-eat, granola, homemade.
• While 7 oz of Cereals ready-to-eat, granola, homemade contain 2.2 times more Calcium, 5.8 times more Copper, 3 times more Iron, 14 times more Magnesium, 67.7 times more Manganese, 21.6 times more Phosphorus, 2.6 times more Potassium, 42.3 times more Selenium and 24.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, granola, homemade contain 18.8 times more Energy, 127.9 times more Fat, 152.2 times more Saturated Fat, 203.7 times more Omega 3, 97.2 times more Omega 6, 8.7 times more Carbohydrate, 5.6 times more Sugars, 8.9 times more Fiber and 15 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein