Comparing Nutrients in 100 grams Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	0.52% 15kcal	14% 402kcal	2900kcal per day for Men 19-50 years
Fat	0.082% 0.08g	4.14% 4g	97g per day for Men 19-50 years
Saturated Fat	0.034% 0.011g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	0.063% 0.001g	1% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.17% 0.029g	0.49% 0.084g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.8% 3.62g	66.2% 86g	130g per day for Men 19-50 years
Sugars	NA	47.3% 34.3g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	2.1% 0.8g	38g per day for Men 19-50 years
Protein	1.23% 0.69g	8.25% 4.62g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	93% 833μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.83% 0.034mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	121% 1.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4% 0.64mg	116% 18.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.96% 0.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.92% 0.1mg	142% 1.85mg	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	2.25% 9μg	93% 370μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	232% 5.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.9% 6.2mg	24.7% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	49.3% 296IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.87% 0.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.1% 1.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	2% 20mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	10% 0.09mg	15.6% 0.14mg	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	3.25% 0.26mg	83.4% 6.67mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	5.74% 0.13mg	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	2% 14mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	2.1% 72mg	3400mg per day for Men 19-50 years
Selenium	0.73% 0.4μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	26.7% 401mg	35.4% 531mg	1500mg per day for Men 19-50 years
Zinc	1.2% 0.13mg	50.5% 5.56mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.081% 3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Cereals ready-to-eat, POST, FRUITY PEBBLES per 100 g

Compare the macro and micronutrient content in 100 g of Canned Tomatoes with Green Chilies versus 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 41.7 times more Vitamin A, 40.9 times more Vitamin B1, 82.6 times more Vitamin B2, 28.9 times more Vitamin B3, 18 times more Vitamin B6, 41.1 times more Vitamin B9, more Vitamin B12, 3.6 times more Vitamin C and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for Canned Tomatoes with Green Chilies vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 100 grams of Canned Tomatoes with Green Chilies have 1.5 times more Potassium and 31.4 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.6 times more Copper, 25.7 times more Iron, 1.5 times more Magnesium, 5.1 times more Phosphorus, 25.5 times more Selenium, 1.3 times more Sodium and 42.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 100 grams of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 26.8 times more Energy, 50.3 times more Fat, 327.3 times more Saturated Fat, 23.8 times more Carbohydrate and 6.7 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 100 grams of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.