Comparing Nutrients in 100 grams Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	2.83% 82kcal	13.7% 397kcal	2900kcal per day for Men 19-50 years
Fat	0.48% 0.47g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	9.63% 3.1g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.89% 0.15g	4.24% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.5% 19g	66% 86g	130g per day for Men 19-50 years
Sugars	16.8% 12g	61% 44.3g	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	8.07% 5.85g	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	% 5.75g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	10.8% 4.1g	6.84% 2.6g	38g per day for Men 19-50 years
Protein	7.7% 4.32g	7.93% 4.44g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	8.44% 76μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	136% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.8% 0.15mg	142% 1.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	136% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.84% 0.14mg	7.4% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.6% 0.22mg	168% 2.18mg	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	3% 12μg	384% 1537μg	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	24.3% 22mg	0.11% 0.1mg	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	28.7% 4.3mg	2.8% 0.42mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.5% 11.4μg	0.92% 1.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	3.6% 36mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	40.6% 0.37mg	16.8% 0.15mg	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	37.3% 2.98mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	10% 42mg	13% 55mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	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	12% 83mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	30% 1014mg	5.47% 186mg	3400mg per day for Men 19-50 years
Selenium	9.64% 5.3μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	3.93% 59mg	48.3% 724mg	1500mg per day for Men 19-50 years
Zinc	5.73% 0.63mg	149% 16.4mg	11mg per day for Men 19-50 years
Water	2% 73.5g	0.068% 2.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 100 g

Compare the macro and micronutrient content in 100 g of Tomato Paste versus 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomato Paste vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 100 grams of Tomato Paste have 2.8 times more Vitamin A, 219 times more Vitamin C, 10.2 times more Vitamin E and 10.4 times more Vitamin K than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 27.3 times more Vitamin B1, 12.1 times more Vitamin B2, 7.1 times more Vitamin B3, 2.6 times more Vitamin B5, 10.1 times more Vitamin B6 and 128.1 times more Vitamin B9 than Canned Tomato Paste.
• 100 grams of Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomato Paste vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 100 grams of Tomato Paste have 3.3 times more Calcium, 2.4 times more Copper and 5.5 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 6.6 times more Iron, 1.3 times more Magnesium, 2 times more Phosphorus, 12.3 times more Sodium and 26 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch contain similar levels of Selenium per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Tomato Paste have 1.6 times more Fiber than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 100 g of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 4.8 times more Energy, 10.3 times more Fat, 30.8 times more Saturated Fat, 4.7 times more Omega 6, 4.5 times more Carbohydrate and 3.6 times more Sugars than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, QUAKER, Christmas Crunch offer comparable quantities of Protein per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Cereals ready-to-eat, QUAKER, Christmas Crunch provide inadequate amounts of Omega 3 in 100 grams.