Comparing Nutrients in 100 calories Tomatoes VS Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal

Weight per 100 calories

• Tomatoes: 556g
• Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal: 25g

Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have 22.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Tomatoes or Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	9%	22%	69%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.57% 0.041g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	4.3% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	14% 18g	130g per day for Men 19-50 years
Sugars	20% 14.6g	5.27% 3.82g	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	10.5% 7.6g	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	4% 2.23g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Vitamin A	26% 233μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	12% 47.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	0.055% 0.05mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.2% 19IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	1.22% 0.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0.45% 0.55μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	0.97% 9.68mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	11% 0.099mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	53.7% 4.3mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	5.8% 24.3mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	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	19% 133mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	2.46% 83.6mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19% 10.4μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	4.75% 71.2mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	5.2% 0.57mg	11mg per day for Men 19-50 years
Water	14% 525g	0.035% 1.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Tomatoes vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Raw Ripe Red Tomatoes have 2.2 times more Vitamin A, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.7 times more Vitamin B9, 1533.6 times more Vitamin C, 16.3 times more Vitamin E and 80.4 times more Vitamin K than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 1.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Vitamin B1 per 100 kcal.

Comparing minerals per 100 calories for Tomatoes vs Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal:

• Raw Ripe Red Tomatoes have 5.7 times more Calcium, 3.3 times more Copper, 2.5 times more Magnesium, 1.8 times more Phosphorus, 15.7 times more Potassium, 1.7 times more Zinc and 407 times more Water than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 2.9 times more Iron, more Selenium and 2.6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 calories:

• Raw Ripe Red Tomatoes have 3.8 times more Sugars, 2.8 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal.
• While Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal contain 2.3 times more Fat, 2.5 times more Omega 3 and 1.6 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, GREAT GRAINS Crunchy Pecan Cereal have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.