Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water: 313g

Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have 3.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is average in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	10%	11%	79%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	3.9% 3.8g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	2.73% 0.044g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	7.5% 1.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	45.6% 59.2g	130g per day for Men 19-50 years
Sugars	56% 40.6g	27% 19.7g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	16.4% 6.25g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	13.2% 7.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	38% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	43.8% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	42.5% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	13.8% 0.69mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	53% 0.69mg	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	14.4% 57.7μg	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	101% 91mg	0% 0mg	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	64% 9.58mg	2.5% 0.38mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water	Recommended Dietary Allowance
Calcium	39.2% 392mg	19% 191mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	28.5% 0.26mg	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	192% 15.3mg	82.4% 6.6mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	18% 75mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	87.4% 2mg	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	33% 231mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	6.53% 222mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	23% 347mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	16% 1.8mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	6.5% 240g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cereals, Oats, Instant, Fortified, With Cinnamon And Spice, Prepared With Water Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Vitamin B3, 1.9 times more Vitamin B5, more Vitamin C, 25.5 times more Vitamin E and 17.7 times more Vitamin K than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 3.3 times more Vitamin A, 1.4 times more Vitamin B2, 3.5 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water:

• 300 calories of Stewed Canned Tomatoes have 2.1 times more Calcium, 5 times more Copper, 2.3 times more Iron, 1.8 times more Magnesium, 10.8 times more Potassium, 1.4 times more Selenium, 7.4 times more Sodium and 4.4 times more Water than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 3 times more Manganese than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate, 2.1 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water.
• While 300 kcal of Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water contain 1.5 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water offer comparable quantities of Energy per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Stewed Canned Ripe Red Tomatoes as well as Cereals, oats, instant, fortified, with cinnamon and spice, prepared with water provide inadequate amounts of Omega 3 in 300 calories.