Comparing Nutrients in 100 grams Tomatoes in Juice with Salt VS Cereals ready-to-eat, QUAKER, Oatmeal Squares

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Cereals ready-to-eat, QUAKER, Oatmeal Squares	11%	11%	78%

Macro Nutrients

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Energy	0.55% 16kcal	13% 379kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	4.98% 4.83g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	4.25% 0.068g	1.6g per day for Men 19-50 years
Omega 6	0.57% 0.097g	8.54% 1.45g	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	60% 77.8g	130g per day for Men 19-50 years
Sugars	3.5% 2.55g	23% 16.7g	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	22% 8.3g	38g per day for Men 19-50 years
Protein	1.4% 0.79g	20.3% 11.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	39.6% 356μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	48% 0.58mg	57% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	65.4% 0.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.45% 0.71mg	60% 9.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.34% 0.12mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.54% 0.11mg	67.7% 0.88mg	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	181% 722μg	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	12.8% 11.5mg	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	32.4% 4.86mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Cereals ready-to-eat, QUAKER, Oatmeal Squares	Recommended Dietary Allowance
Calcium	3.3% 33mg	20% 201mg	1000mg per day for Men 19-50 years
Copper	5.78% 0.052mg	52.7% 0.47mg	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	366% 29.3mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	2.96% 0.068mg	132% 3.04mg	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	53% 371mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	1.27% 0.7μg	12.5% 6.9μg	55μg per day for Men 19-50 years
Sodium	7.67% 115mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	1.1% 0.12mg	65.3% 7.18mg	11mg per day for Men 19-50 years
Water	2.56% 95g	0.074% 2.75g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Cereals ready-to-eat, QUAKER, Oatmeal Squares per 100 g

Compare the macro and micronutrient content in 100 g of Tomatoes in Juice with Salt versus 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 100 grams of Tomatoes in Juice with Salt have 1.6 times more Vitamin K than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 17.8 times more Vitamin A, 15.5 times more Vitamin B2, 13.4 times more Vitamin B3, 7.9 times more Vitamin B6, 90.3 times more Vitamin B9 and 8.2 times more Vitamin E than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Cereals ready-to-eat, QUAKER, Oatmeal Squares provide similar amounts of Vitamin B1 and Vitamin C per 100 grams.
• 100 grams of Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, QUAKER, Oatmeal Squares have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Tomatoes in Juice with Salt vs Cereals ready-to-eat, QUAKER, Oatmeal Squares:

• 100 grams of Tomatoes in Juice with Salt have 34.5 times more Water than Cereals ready-to-eat, QUAKER, Oatmeal Squares.
• While 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 6.1 times more Calcium, 9.1 times more Copper, 51.4 times more Iron, 11.5 times more Magnesium, 44.7 times more Manganese, 21.8 times more Phosphorus, 1.9 times more Potassium, 9.9 times more Selenium, 3 times more Sodium and 59.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, QUAKER, Oatmeal Squares contain 23.7 times more Energy, 19.3 times more Fat, 25.7 times more Saturated Fat, 17 times more Omega 3, 15 times more Omega 6, 22.4 times more Carbohydrate, 6.5 times more Sugars, 4.4 times more Fiber and 14.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 100 grams of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein