Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	0.55% 16kcal	12.4% 361kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	1.87% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	3.8% 0.061g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	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	2.67% 3.47g	62% 80.5g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	12.2% 8.86g	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	1.8% 1.3g	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	% 1.24g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	34.2% 13g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	20% 11.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	54% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	17.4% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	66% 0.86mg	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	2% 8μg	86.3% 345μg	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	14% 12.6mg	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	3.93% 0.59mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	3.3% 33mg	3.2% 32mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.13% 5.1μg	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	7.13% 0.57mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	29.5% 124mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	141% 3.24mg	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	2.43% 17mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	11.8% 400mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	31% 465mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	19% 2.07mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.095% 3.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 126 times more Vitamin C and 1.3 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2.2 times more Vitamin B2, 12.1 times more Vitamin B3, 7.5 times more Vitamin B5, 7.7 times more Vitamin B6 and 43.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Vitamin B1 and Vitamin E per 100 g.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 27.1 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 6.5 times more Copper, 49.1 times more Iron, 12.4 times more Magnesium, 47.6 times more Manganese, 27.5 times more Phosphorus, 2.1 times more Potassium, 13 times more Selenium, 4 times more Sodium and 17.3 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 22.6 times more Energy, 7.2 times more Fat, 10 times more Saturated Fat, 15.3 times more Omega 3, 7.4 times more Omega 6, 23.2 times more Carbohydrate, 3.5 times more Sugars, 6.8 times more Fiber and 14.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.