Comparing Nutrients in 100 calories Stewed Canned Tomatoes VS Frosted Corn Flakes, MALT-O-MEAL

Weight per 100 calories

• Stewed Canned Tomatoes: 385g
• Frosted Corn Flakes, MALT-O-MEAL: 25.7g

Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 15 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Stewed Canned Tomatoes or Frosted Corn Flakes, MALT-O-MEAL?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%

Macro Nutrients

	Stewed Canned Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	0.31% 0.1g	0.086% 0.028g	32g per day for Men 19-50 years
Omega 3	0.72% 0.012g	0.22% 0.004g	1.6g per day for Men 19-50 years
Omega 6	1.67% 0.28g	0.64% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18.3% 24g	18% 23g	130g per day for Men 19-50 years
Sugars	18.7% 13.5g	14% 10g	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	9.97% 7.23g	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	% 6.27g	NA	g per day for Men 19-50 years
Sucrose	% 0.077g	NA	g per day for Men 19-50 years
Fiber	10% 3.85g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	6.25% 3.5g	1.95% 1.1g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Vitamin A	3.85% 34.6μg	13% 117μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.7% 0.18mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.75mg	26% 4.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.77% 0.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.03% 0.065mg	32% 0.41mg	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	4.8% 19.2μg	20.8% 83μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	52% 1.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	33.8% 30.4mg	5.54% 5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	5.53% 33IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	21.3% 3.2mg	0.15% 0.023mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.7% 9.23μg	0.043% 0.051μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Frosted Corn Flakes, MALT-O-MEAL	Recommended Dietary Allowance
Calcium	13% 131mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	3.43% 0.031mg	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	64% 5.1mg	37.3% 3mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	0.73% 3.1mg	420mg per day for Men 19-50 years
Manganese	9.87% 0.23mg	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	11% 77mg	1.7% 12mg	700mg per day for Men 19-50 years
Potassium	23.4% 796mg	0.62% 21mg	3400mg per day for Men 19-50 years
Selenium	4.2% 2.3μg	2.57% 1.4μg	55μg per day for Men 19-50 years
Sodium	56.7% 850mg	7.73% 116mg	1500mg per day for Men 19-50 years
Zinc	5.94% 0.65mg	0.56% 0.062mg	11mg per day for Men 19-50 years
Water	9.5% 352g	0.021% 0.77g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Stewed Canned Tomatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Stewed Canned Ripe Red Tomatoes have 6.1 times more Vitamin C, 138 times more Vitamin E and 179.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• While Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes contain 3.4 times more Vitamin A, 1.8 times more Vitamin B1, 2.6 times more Vitamin B2, 1.5 times more Vitamin B3, 6.3 times more Vitamin B6, 4.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.

Comparing minerals per 100 calories for Stewed Canned Tomatoes vs Frosted Corn Flakes, MALT-O-MEAL:

• Stewed Canned Ripe Red Tomatoes have 169.6 times more Calcium, 14 times more Copper, 1.7 times more Iron, 15 times more Magnesium, 6.5 times more Phosphorus, 37.8 times more Potassium, 1.6 times more Selenium, 7.3 times more Sodium, 10.6 times more Zinc and 456.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.

Comparison of macro-nutrients per 100 calories:

• Stewed Canned Ripe Red Tomatoes have 2.6 times more Omega 6, 1.3 times more Sugars, 12.5 times more Fiber and 3.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Stewed Canned Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.