Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal VS Tomatoes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal: 67.7g
• Tomatoes: 1667g

Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 24.6 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	4%	23%	73%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8% 7.77g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	NA	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41.6% 54g	50% 65g	130g per day for Men 19-50 years
Sugars	33% 24g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	8.38% 3.2g	52.6% 20g	38g per day for Men 19-50 years
Protein	5.93% 3.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Tomatoes	Recommended Dietary Allowance
Vitamin A	37.6% 339μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	84.7% 1mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83.3% 1.1mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	102% 1.33mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	113% 452μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	141% 3.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	19% 17mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.7% 88IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.38% 0.66mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.9% 1.1μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal	Tomatoes	Recommended Dietary Allowance
Calcium	23% 229mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	NA	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	290% 23.2mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	6.13% 25.7mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	NA	82.6% 1.9mg	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	17% 119mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	3.57% 121mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	90% 9.94mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.02% 0.74g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.6 times more Vitamin B1, 3.4 times more Vitamin B2, 1.3 times more Vitamin B3, 1.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.1 times more Vitamin A, 13.5 times more Vitamin C, 13.7 times more Vitamin E and 121.5 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 1.4 times more Calcium, 5.2 times more Iron, 3.8 times more Sodium and 3.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.1 times more Magnesium, 3.4 times more Phosphorus, 32.6 times more Potassium and 2114.8 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal have 2.3 times more Fat and 2.4 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Sugars, 6.3 times more Fiber and 4.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS Cereal as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.