Comparing Nutrients in 300 calories Cereals ready-to-eat, POST Raisin Bran Cereal VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cereals ready-to-eat, POST Raisin Bran Cereal: 93g
• Tomatoes in Juice with Salt: 1875g

Cereals ready-to-eat, POST Raisin Bran Cereal have 20.3 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.53% 1.5g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.86% 0.27g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	3.53% 0.056g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	4% 0.68g	10.7% 1.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56% 73g	50% 65g	130g per day for Men 19-50 years
Sugars	42% 30.5g	66% 48g	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	34% 24.6g	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	% 23.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	33.4% 12.7g	94% 35.6g	38g per day for Men 19-50 years
Protein	12.6% 7.04g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	39% 352μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50% 0.65mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.87mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.8% 0.19mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57% 0.74mg	160% 2.1mg	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	78.5% 314μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	96% 2.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.93% 0.83mg	263% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	10.5% 63IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.33% 0.5mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.07% 40.7mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	108% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.4% 96μg	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	212% 17mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	129% 2.97mg	55.4% 1.28mg	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	45% 314mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	14.3% 486mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	9.93% 5.46μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	23.6% 354mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	32% 3.5mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.22% 7.96g	48% 1777g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST Raisin Bran Cereal VS Tomatoes In Juice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cereals ready-to-eat, POST Raisin Bran Cereal or Tomatoes in Juice with Salt?

Lets compare vitamin content per 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal vs Tomatoes in Juice with Salt:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 2.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 19.4 times more Vitamin B1, 1.6 times more Vitamin B2, 1.7 times more Vitamin B3, 11.5 times more Vitamin B5, 2.8 times more Vitamin B6, 283.5 times more Vitamin C, 22.1 times more Vitamin E and 27.7 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Tomatoes in Juice with Salt provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have insufficient amounts of Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 300 calories for Cereals ready-to-eat, POST Raisin Bran Cereal vs Tomatoes in Juice with Salt:

• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal have 1.6 times more Iron, 2.3 times more Manganese and 1.6 times more Zinc than Tomatoes in Juice with Salt.
• While 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 15.2 times more Calcium, 2.6 times more Copper, 7.4 times more Potassium, 2.4 times more Selenium, 6.1 times more Sodium and 223.1 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Tomatoes in Juice with Salt contain similar levels of Magnesium and Phosphorus per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.7 times more Omega 6, 1.6 times more Sugars, 2.8 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Tomatoes in Juice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cereals ready-to-eat, POST Raisin Bran Cereal provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in 300 calories.