Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 72.6g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 22.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.9% 1.83g	6.5% 6.3g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	2.27% 0.73g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	8.4% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	10.3% 1.75g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.4% 67g	43.2% 56.2g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	22.5% 16.3g	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% 22g	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	% 19.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	30.7% 11.7g	14% 5.38g	38g per day for Men 19-50 years
Protein	28.3% 16g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	34.8% 313μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	42.4% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	44.7% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	43.6% 6.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	56% 0.73mg	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	54% 217μg	35% 139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	87.8% 2.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	422% 380mg	0.081% 0.073mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.32% 56IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	62.2% 9.33mg	4.8% 0.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	18.3% 183mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	24.2% 0.22mg	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	142% 11.3mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	14.7% 61.7mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	NA	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	66.7% 467mg	27% 188mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	11.6% 174mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.059% 2.18g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cereals Ready-to-eat, POST SELECTS Maple Pecan Crunch Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 300 calories of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 5231.3 times more Vitamin C, 13 times more Vitamin E and 17.4 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 300 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 300 calories of Cooked Ripe Red Tomatoes have 6.5 times more Calcium, 5.7 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 18.3 times more Potassium and 721.5 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 2.8 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Sodium and Zinc per 300 calories.
• 300 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Ripe Red Tomatoes have 2.5 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 300 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 3.4 times more Fat, 4 times more Omega 3 and 2.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6