Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	11%	5%	84%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	23% 673kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	2.67% 0.85g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	13.6% 2.3g	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	123% 160g	130g per day for Men 19-50 years
Sugars	NA	2.05% 1.5g	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	76.8% 29g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	38.7% 21.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	64.5% 10.3mg	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	12.2% 0.16mg	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	15% 59.5μg	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	13.7% 12.3mg	0% 0mg	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	NA	14.4% 2.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	0% 0mg	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	96% 7.68mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	82.2% 345mg	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	119% 830mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	23% 776mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	56.5% 6.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.17% 6.23g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size 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, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 8.1 times more Vitamin B3 and 3.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size:

• 7 ounces of Canned Tomatoes with Green Chilies have more Copper, more Sodium and 30 times more Water than Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size.
• While 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 2.2 times more Calcium, 14.9 times more Iron, 15.8 times more Magnesium, 29.9 times more Phosphorus, 3.7 times more Potassium, 20.5 times more Selenium and 24.1 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, Shredded Wheat n' Bran, spoon-size lack sufficient amounts of Copper

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cereals ready-to-eat, POST, Shredded Wheat n' Bran, spoon-size contain 22.6 times more Energy, 25.8 times more Fat, 54 times more Omega 3, 40.2 times more Omega 6, 22.3 times more Carbohydrate and 15.8 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