Comparing Nutrients in 300 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes

Weight per 300 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 79g
• Stewed Canned Tomatoes: 1154g

Cereals ready-to-eat, POST, GOLDEN CRISP have 14.6 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54.7% 71g	55% 71.4g	130g per day for Men 19-50 years
Sugars	58.4% 42.3g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	10.4% 3.95g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	7.75% 4.34g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	73% 657μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	92% 1.1mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	97% 1.26mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.6mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	15% 0.2mg	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	73% 292μg	14.4% 57.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	184% 4.42μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	39% 234IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.74% 0.26mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.59% 0.71μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	144% 1.3mg	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	66% 5.3mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	25.6% 179mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	69.8% 38.4μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	5% 75mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	40% 4.42mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.03% 1.1g	28.5% 1056g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.3 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin C, 36.8 times more Vitamin E and 39 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 5.5 times more Selenium and 2.3 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 33.1 times more Calcium, 8.2 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 1.3 times more Phosphorus, 17.2 times more Potassium, 34 times more Sodium and 955.6 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 300 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Stewed Canned Ripe Red Tomatoes contain 2.9 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.