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

Weight per 300 calories

• Tomato Paste: 366g
• HEALTH VALLEY, FIBER 7 Flakes: 85g

Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have 4.3 times more energy per unit of mass than Canned Tomato Paste, which is high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or HEALTH VALLEY, FIBER 7 Flakes?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%

Macro Nutrients

	Tomato Paste	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	1.24% 1.2g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	1.86% 0.03g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	2.87% 0.49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	51% 66.4g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	23.4% 17g	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	29.5% 21.4g	NA	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	31.5% 12g	38g per day for Men 19-50 years
Protein	28.2% 16g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Vitamin A	31% 278μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	37.5% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	39.2% 0.51mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	46% 0.6mg	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	11% 44μg	30% 120μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	75% 1.8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	89% 80mg	3.97% 3.57mg	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	105% 15.7mg	5.6% 0.84mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.56% 1.87μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	HEALTH VALLEY, FIBER 7 Flakes	Recommended Dietary Allowance
Calcium	13% 132mg	6.03% 60.3mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	45% 0.41mg	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	136% 11mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	119% 2.74mg	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	43.4% 304mg	39.7% 278mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	12% 408mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	29.4% 16μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	11.3% 170mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	22.3% 2.46mg	11mg per day for Men 19-50 years
Water	7.27% 269g	0.069% 2.55g	3700g per day for Men 19-50 years

Tomato Paste VS HEALTH VALLEY, FIBER 7 Flakes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or HEALTH VALLEY, FIBER 7 Flakes?

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

• 300 calories of Tomato Paste have 3.1 times more Vitamin A, 1.9 times more Vitamin B3, 1.3 times more Vitamin B6, 22.4 times more Vitamin C, 18.7 times more Vitamin E and 22.3 times more Vitamin K than HEALTH VALLEY, FIBER 7 Flakes.
• While 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2 times more Vitamin B1, 2.7 times more Vitamin B9 and more Vitamin B12 than Canned Tomato Paste.
• Both Tomato Paste and HEALTH VALLEY, FIBER 7 Flakes provide similar amounts of Vitamin B2 and Vitamin B5 per 300 calories.
• 300 calories of Tomato Paste have insufficient amounts of Vitamin B12
• 300 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Tomato Paste have 2.2 times more Calcium, 3.3 times more Copper, 5.1 times more Iron, 1.3 times more Magnesium, 9.1 times more Potassium, 1.2 times more Selenium, 1.3 times more Sodium and 105.5 times more Water than HEALTH VALLEY, FIBER 7 Flakes.
• While 300 kcal of Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes contain 2.5 times more Manganese than Canned Tomato Paste.
• Both Tomato Paste and HEALTH VALLEY, FIBER 7 Flakes contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 2.6 times more Sugars, 1.3 times more Fiber and 1.3 times more Protein than HEALTH VALLEY, FIBER 7 Flakes.
• Both Tomato Paste and HEALTH VALLEY, FIBER 7 Flakes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• Both Canned Tomato Paste as well as Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.