Comparing Nutrients in 300 calories Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS VS Tomatoes

Weight per 300 calories

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS: 81g
• Tomatoes: 1667g

Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 20.6 times more energy per 100g than Tomatoes. It has 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, GOLDEN PUFFS or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.74% 0.72g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1% 0.016g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	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	56% 72.7g	50% 65g	130g per day for Men 19-50 years
Sugars	57.4% 41.6g	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	3.5% 2.54g	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	% 6.7g	% 21g	g per day for Men 19-50 years
Sucrose	% 28.7g	% 0g	g per day for Men 19-50 years
Fiber	5.55% 2.1g	52.6% 20g	38g per day for Men 19-50 years
Protein	8.35% 4.68g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Tomatoes	Recommended Dietary Allowance
Vitamin A	50% 450μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	118% 1.4mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	135% 1.76mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	128% 20.4mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	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	150% 601μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	225% 5.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	25% 22.4mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.4% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.32% 0.35mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.74% 0.89μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS	Tomatoes	Recommended Dietary Allowance
Calcium	0.89% 8.9mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	26.7% 0.24mg	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	80.3% 6.42mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	8.9% 37.3mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	30% 0.69mg	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	25.7% 180mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	4.86% 165mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11% 165mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	54% 5.9mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.06% 2.24g	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, GOLDEN PUFFS vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 2.3 times more Vitamin B1, 5.5 times more Vitamin B2, 2.1 times more Vitamin B3, 1.3 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.6 times more Vitamin A, 5.8 times more Vitamin B5, 10.2 times more Vitamin C, 25.8 times more Vitamin E and 147.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparing minerals per 300 calories for Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS vs Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS have 1.4 times more Iron, more Selenium, 2 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 18.7 times more Calcium, 4.1 times more Copper, 4.9 times more Magnesium, 2.8 times more Manganese, 2.2 times more Phosphorus, 23.9 times more Potassium and 704 times more Water than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 4.6 times more Fat, 3.1 times more Omega 3, 5 times more Omega 6, 9 times more Fructose, 9.5 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, GOLDEN PUFFS as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.