Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, GOLDEN CRISP

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	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	5.53% 7.2g	138% 179g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	183% 1651μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	232% 2.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	244% 3.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	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	13.7% 12.3mg	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	NA	4.37% 0.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, GOLDEN CRISP	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	2.98% 29.8mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	6.45% 0.52mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	64.4% 450mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	175% 96μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	12.6% 189mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	101% 11mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.075% 2.78g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, GOLDEN CRISP per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin C than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 41.6 times more Vitamin A, 41.2 times more Vitamin B1, 84.2 times more Vitamin B2, 28.9 times more Vitamin B3, 18.4 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, GOLDEN CRISP:

• 7 ounces of Canned Tomatoes with Green Chilies have 1.3 times more Calcium, 4.2 times more Sodium and 67.3 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• While 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 2.2 times more Copper, 25.8 times more Iron, 5.4 times more Magnesium, 16.2 times more Phosphorus, 1.6 times more Potassium, 121.5 times more Selenium and 43.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, GOLDEN CRISP contain 25.3 times more Energy, 38 times more Omega 3, 19.4 times more Omega 6, 24.9 times more Carbohydrate and 8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein