Comparing Nutrients in 300 calories HEALTH VALLEY, FIBER 7 Flakes VS Tomatoes

Weight per 300 calories

• HEALTH VALLEY, FIBER 7 Flakes: 85g
• Tomatoes: 1667g

HEALTH VALLEY, FIBER 7 Flakes have 19.6 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 - HEALTH VALLEY, FIBER 7 Flakes or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.24% 1.2g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	1.86% 0.03g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.87% 0.49g	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	51% 66.4g	50% 65g	130g per day for Men 19-50 years
Sugars	23.4% 17g	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	31.5% 12g	52.6% 20g	38g per day for Men 19-50 years
Protein	22% 12.3g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	10% 90μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.2% 0.51mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.5% 6mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	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	30% 120μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	75% 1.8μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.97% 3.57mg	254% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.6% 0.84mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.56% 1.87μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	6.03% 60.3mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	45% 0.41mg	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	27% 2.16mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	119% 2.74mg	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	39.7% 278mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	12% 408mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	29.4% 16μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	11.3% 170mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	22.3% 2.46mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	0.069% 2.55g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of HEALTH VALLEY, FIBER 7 Flakes vs Tomatoes:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.6 times more Vitamin B2 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 7.8 times more Vitamin A, 1.4 times more Vitamin B1, 1.7 times more Vitamin B3, 2.4 times more Vitamin B5, 2.2 times more Vitamin B6, 2.1 times more Vitamin B9, 64 times more Vitamin C, 10.7 times more Vitamin E and 70.4 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for HEALTH VALLEY, FIBER 7 Flakes vs Tomatoes:

• Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 1.4 times more Manganese, more Selenium and 2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.8 times more Calcium, 2.4 times more Copper, 2.1 times more Iron, 1.5 times more Magnesium, 1.4 times more Phosphorus, 9.7 times more Potassium and 617.9 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Raw Ripe Red Tomatoes have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes contain 2.8 times more Fat, 1.7 times more Omega 3, 2.7 times more Omega 6, 2.6 times more Sugars and 1.7 times more Fiber than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes and Raw Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.