Comparing Nutrients in 100 grams HEALTH VALLEY, FIBER 7 Flakes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	12% 353kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	1.45% 1.4g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	2.2% 0.035g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	3.38% 0.57g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	60% 78g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	27.6% 20g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	37% 14g	2.63% 1g	38g per day for Men 19-50 years
Protein	25.8% 14.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	11.8% 106μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44% 0.53mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.73mg	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.2% 0.71mg	1.3% 0.017mg	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	35.3% 141μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	88.3% 2.12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	4.67% 4.2mg	8.78% 7.9mg	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	6.6% 0.99mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.83% 2.2μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.1% 71mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	12.4% 0.11mg	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	31.8% 2.54mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	34.3% 144mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	140% 3.23mg	2.57% 0.059mg	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	46.7% 327mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	14% 480mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	34.5% 19μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	13.3% 200mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	26.3% 2.9mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.081% 3g	2.47% 92g	3700g per day for Men 19-50 years

Nutrient Comparison: HEALTH VALLEY, FIBER 7 Flakes VS Stewed Canned Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of HEALTH VALLEY, FIBER 7 Flakes versus 100 g of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of HEALTH VALLEY, FIBER 7 Flakes vs Stewed Canned Tomatoes:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 11.8 times more Vitamin A, 11.5 times more Vitamin B1, 17.1 times more Vitamin B2, 9.9 times more Vitamin B3, 6.4 times more Vitamin B5, 41.5 times more Vitamin B6, 28.2 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Vitamin C than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Stewed Canned Tomatoes provide similar amounts of Vitamin E per 100 grams.
• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin K
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 grams.

Comparing minerals per 100 grams for HEALTH VALLEY, FIBER 7 Flakes vs Stewed Canned Tomatoes:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 2.1 times more Calcium, 4.3 times more Copper, 1.9 times more Iron, 12 times more Magnesium, 54.7 times more Manganese, 16.4 times more Phosphorus, 2.3 times more Potassium, 31.7 times more Selenium and 17 times more Zinc than Stewed Canned Tomatoes.
• While 100 g of Stewed Canned Ripe Red Tomatoes contain 30.5 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Stewed Canned Tomatoes contain similar levels of Sodium per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of HEALTH VALLEY, FIBER 7 Flakes have 13.6 times more Energy, 11.7 times more Omega 3, 7.8 times more Omega 6, 12.6 times more Carbohydrate, 5.7 times more Sugars, 14.1 times more Fiber and 15.9 times more Protein than Stewed Canned Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein