Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Cereals ready-to-eat, granola, homemade

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, granola, homemade	11%	45%	44%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Energy	0.9% 26kcal	17% 489kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	25% 24.3g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	12.4% 3.96g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	42.3% 7.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	41.4% 54g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	27.3% 20g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	23.4% 8.9g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Vitamin A	1% 9μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	45.7% 0.55mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	17% 2.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	28.5% 0.37mg	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	1.25% 5μg	21% 84μg	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	8.78% 7.9mg	1.33% 1.2mg	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	5.53% 0.83mg	74% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	4.4% 5.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, granola, homemade	Recommended Dietary Allowance
Calcium	3.4% 34mg	7.6% 76mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	72% 0.65mg	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	16.6% 1.33mg	49.4% 3.95mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	174% 4mg	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	2.86% 20mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	46% 25.4μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	1.73% 26mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.16% 5.84g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Cereals ready-to-eat, granola, homemade per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Cereals ready-to-eat, granola, homemade to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 100 grams of Stewed Canned Tomatoes have 6.6 times more Vitamin C than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 11.9 times more Vitamin B1, 10.1 times more Vitamin B2, 3.8 times more Vitamin B3, 6.6 times more Vitamin B5, 21.8 times more Vitamin B6, 16.8 times more Vitamin B9, 13.4 times more Vitamin E and 2.2 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 100 grams of Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, granola, homemade have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Cereals ready-to-eat, granola, homemade:

• 100 grams of Stewed Canned Tomatoes have 8.5 times more Sodium and 15.7 times more Water than Cereals ready-to-eat, granola, homemade.
• While 100 g of Cereals ready-to-eat, granola, homemade contain 2.2 times more Calcium, 5.8 times more Copper, 3 times more Iron, 14 times more Magnesium, 67.7 times more Manganese, 21.6 times more Phosphorus, 2.6 times more Potassium, 42.3 times more Selenium and 24.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, granola, homemade contain 18.8 times more Energy, 127.9 times more Fat, 152.2 times more Saturated Fat, 203.7 times more Omega 3, 97.2 times more Omega 6, 8.7 times more Carbohydrate, 5.6 times more Sugars, 8.9 times more Fiber and 15 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein