Comparing Nutrients in 100 grams Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	8%	16%	76%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	13% 378kcal	0.55% 16kcal	2900kcal per day for Men 19-50 years
Fat	7.3% 7.1g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.8g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	7.2% 0.12g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	11.7% 2g	0.57% 0.097g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74.3g	2.67% 3.47g	130g per day for Men 19-50 years
Sugars	33.2% 24g	3.5% 2.55g	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	1.8% 1.3g	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	% 1.24g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	24.5% 9.3g	5% 1.9g	38g per day for Men 19-50 years
Protein	14% 7.9g	1.4% 0.79g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	45.2% 407μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	61.5% 0.8mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.1mg	4.45% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.34% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69.2% 0.9mg	8.54% 0.11mg	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	45.5% 182μg	2% 8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	113% 2.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.56% 0.5mg	14% 12.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	12% 73IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.8% 0.57mg	3.93% 0.59mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.9% 39mg	3.3% 33mg	1000mg per day for Men 19-50 years
Copper	44.4% 0.4mg	5.78% 0.052mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.13% 5.1μg	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	205% 16.4mg	7.13% 0.57mg	8mg per day for Men 19-50 years
Magnesium	20.7% 87mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	NA	2.96% 0.068mg	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	36% 253mg	2.43% 17mg	700mg per day for Men 19-50 years
Potassium	11% 378mg	5.6% 191mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	16.5% 247mg	7.67% 115mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	1.1% 0.12mg	11mg per day for Men 19-50 years
Water	0.23% 8.5g	2.56% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan VS Tomatoes in Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan versus 100 g of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Tomatoes in Juice with Salt:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 20.4 times more Vitamin A, 1.2 times more Vitamin B1, 14.5 times more Vitamin B2, 12.8 times more Vitamin B3, 8.1 times more Vitamin B6, 22.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomatoes in Juice with Salt.
• While 100 g of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 25.2 times more Vitamin C than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Tomatoes in Juice with Salt provide similar amounts of Vitamin E and Vitamin K per 100 grams.
• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have insufficient amounts of Vitamin C
• 100 grams of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan vs Tomatoes in Juice with Salt:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 7.7 times more Copper, 28.8 times more Iron, 8.7 times more Magnesium, 14.9 times more Phosphorus, 2 times more Potassium, 43.4 times more Selenium, 2.1 times more Sodium and 18.3 times more Zinc than Tomatoes in Juice with Salt.
• While 100 g of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.1 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan.
• Both Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan and Tomatoes in Juice with Salt contain similar levels of Calcium per 100 grams.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cereals ready-to-eat, POST, GREAT GRAINS, Raisin, Date & Pecan have 23.6 times more Energy, 28.4 times more Fat, 23.5 times more Saturated Fat, 28.8 times more Omega 3, 20.5 times more Omega 6, 21.4 times more Carbohydrate, 9.5 times more Sugars, 4.9 times more Fiber and 10 times more Protein than Tomatoes in Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein