Comparing Nutrients in 300 calories Frosted Corn Flakes, MALT-O-MEAL VS Tomatoes in Juice with Salt

Weight per 300 calories

• Frosted Corn Flakes, MALT-O-MEAL: 77g
• Tomatoes in Juice with Salt: 1875g

Frosted Corn Flakes, MALT-O-MEAL have 24.3 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.

Which food has more nutrients per 300 calories - Frosted Corn Flakes, MALT-O-MEAL or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Frosted Corn Flakes, MALT-O-MEAL	4%	2%	94%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.69% 0.67g	4.83% 4.7g	97g per day for Men 19-50 years
Saturated Fat	0.26% 0.083g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.67% 0.011g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.32g	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	53.5% 69.6g	50% 65g	130g per day for Men 19-50 years
Sugars	41.8% 30.3g	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	2.44% 0.93g	94% 35.6g	38g per day for Men 19-50 years
Protein	5.85% 3.28g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	39% 350μg	41.7% 375μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.8% 0.93mg	898% 10.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.3% 1.06mg	79.3% 1.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	77.7% 12.4mg	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	96% 1.24mg	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	62.3% 249μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	156% 3.73μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	16.6% 15mg	263% 236mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16.6% 99IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.46% 0.069mg	73.8% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.13% 0.15μg	40.6% 48.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Frosted Corn Flakes, MALT-O-MEAL	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	62% 619mg	1000mg per day for Men 19-50 years
Copper	10.3% 0.093mg	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	112% 8.95mg	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.25mg	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	5.07% 35.5mg	45.5% 319mg	700mg per day for Men 19-50 years
Potassium	1.86% 63.2mg	105% 3581mg	3400mg per day for Men 19-50 years
Selenium	7.7% 4.24μg	24% 13μg	55μg per day for Men 19-50 years
Sodium	23% 348mg	144% 2156mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.063% 2.3g	48% 1777g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Frosted Corn Flakes, MALT-O-MEAL vs Tomatoes in Juice with Salt:

• Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes have 1.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 11.6 times more Vitamin B1, 1.7 times more Vitamin B6, 15.8 times more Vitamin C, 159.4 times more Vitamin E and 316.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin A, Vitamin B2 and Vitamin B3 per 300 kcal.

Comparing minerals per 300 calories for Frosted Corn Flakes, MALT-O-MEAL vs Tomatoes in Juice with Salt:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 267.4 times more Calcium, 10.5 times more Copper, 20.3 times more Magnesium, 9 times more Phosphorus, 56.6 times more Potassium, 3.1 times more Selenium, 6.2 times more Sodium, 12.2 times more Zinc and 767.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Iron per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 7 times more Fat, 6.9 times more Omega 3, 5.6 times more Omega 6, 1.6 times more Sugars, 38.5 times more Fiber and 4.5 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Frosted Corn Flakes as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.