Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 78g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 14.8 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high 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 ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%

Macro Nutrients

	Stewed Canned Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	1.95% 0.62g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	3.56% 0.057g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	10% 1.73g	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	45.7% 59.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	25.4% 18.4g	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	20% 7.56g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.88% 5.53g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	35.5% 319μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	44.3% 7.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	12% 0.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	54.5% 0.71mg	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	35.5% 142μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	88.6% 2.13μg	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	9.5% 57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.1% 1.32μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Recommended Dietary Allowance
Calcium	39.2% 392mg	3.35% 33.5mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	41% 0.37mg	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	96% 7.65mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	22.3% 94mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	84% 1.93mg	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	32.7% 229mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	8.75% 298mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	24.5% 13.5μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	12.7% 191mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	19.3% 2.13mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.18% 6.62g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 300 calories of Stewed Canned Tomatoes have 2.2 times more Vitamin B5, more Vitamin C, 5.3 times more Vitamin E and 20.9 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 3.1 times more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits provide similar amounts of Vitamin B1 and Vitamin B3 per 300 calories.
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits:

• 300 calories of Stewed Canned Tomatoes have 11.7 times more Calcium, 3.5 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 8 times more Potassium, 13.4 times more Sodium and 159.5 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2.8 times more Manganese and 1.9 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain similar levels of Phosphorus and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.2 times more Carbohydrate, 2.2 times more Sugars, 1.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• While 300 kcal of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits contain 2 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits 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 ready-to-eat, wheat and bran, presweetened with nuts and fruits provide inadequate amounts of Omega 3 in 300 calories.