Comparing Nutrients in 300 calories Cereals, whole wheat hot natural cereal, cooked with water, without salt VS Tomatoes in Juice with Salt

Weight per 300 calories

• Cereals, whole wheat hot natural cereal, cooked with water, without salt: 484g
• Tomatoes in Juice with Salt: 1875g

Cereals, whole wheat hot natural cereal, cooked with water, without salt have 3.9 times more energy per 100g than Tomatoes in Juice with Salt. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Cereals, whole wheat hot natural cereal, cooked with water, without salt or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Cereals, whole wheat hot natural cereal, cooked with water, without salt	12%	5%	83%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.91% 0.29g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	4.54% 0.073g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	5.32% 0.9g	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	51% 66.3g	50% 65g	130g per day for Men 19-50 years
Sugars	0.53% 0.39g	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	20.4% 7.74g	94% 35.6g	38g per day for Men 19-50 years
Protein	17.3% 9.68g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.2% 0.34mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18.6% 0.24mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.3mg	83.4% 13.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27% 0.35mg	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	17% 67.7μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	263% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.74% 1.16mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.6% 1.94μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, whole wheat hot natural cereal, cooked with water, without salt	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	3.4% 34mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	44.6% 0.4mg	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	37.5% 3mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	25.3% 106mg	44.6% 188mg	420mg per day for Men 19-50 years
Manganese	NA	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	47.7% 334mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	21% 2.32mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	11% 405g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 31.8 times more Vitamin B1, 4.3 times more Vitamin B2, 3.1 times more Vitamin B3, 5.9 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 9.5 times more Vitamin E and 25.2 times more Vitamin K than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Cereals, whole wheat hot natural cereal, cooked with water, without salt vs Tomatoes in Juice with Salt:

• Cereals, whole wheat hot natural cereal, cooked with water, without salt have 4.7 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 18.3 times more Calcium, 2.4 times more Copper, 3.6 times more Iron, 1.8 times more Magnesium, 10.4 times more Potassium, more Sodium and 4.4 times more Water than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.4 times more Fat, 2 times more Omega 6, 123.5 times more Sugars, 4.6 times more Fiber and 1.5 times more Protein than Cereals, whole wheat hot natural cereal, cooked with water, without salt.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Cereals, whole wheat hot natural cereal, cooked with water, without salt as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.