Comparing Nutrients in 300 calories Tomatoes VS Breakfast bar, corn flake crust with fruit

Weight per 300 calories

• Tomatoes: 1667g
• Breakfast bar, corn flake crust with fruit: 79.8g

Breakfast bar, corn flake crust with fruit has 20.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Breakfast bar, corn flake crust with fruit?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	6.17% 6g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.74% 1.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4% 0.68g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	44.7% 58g	130g per day for Men 19-50 years
Sugars	60.5% 44g	38.6% 28g	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	31.5% 23g	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	% 0g	NA	g per day for Men 19-50 years
Fiber	52.6% 20g	4.4% 1.68g	38g per day for Men 19-50 years
Protein	26% 14.7g	6.27% 3.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	54% 485μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	66.5% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	67.5% 0.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	67.3% 10.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	86% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	21.5% 86μg	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	254% 228mg	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	60% 9mg	4.04% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	9.18% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	16.7% 167mg	3.27% 32.7mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	8.87% 0.08mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	48.5% 3.88mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	5.13% 21.5mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	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	57% 400mg	11.7% 82mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	4.62% 157mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21.8% 12μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	18% 269mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Breakfast bar, corn flake crust with fruit:

• Raw Ripe Red Tomatoes have 1.4 times more Vitamin A, more Vitamin B5, 2.9 times more Vitamin B9, more Vitamin C, 14.8 times more Vitamin E and 12 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 1.3 times more Vitamin B1 and 2.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Breakfast bar, corn flake crust with fruit have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Breakfast bar, corn flake crust with fruit:

• Raw Ripe Red Tomatoes have 5.1 times more Calcium, 12.3 times more Copper, 8.5 times more Magnesium, 4.9 times more Phosphorus, 25.1 times more Potassium and 136.2 times more Water than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains more Selenium and 3.2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Breakfast bar, corn flake crust with fruit have similar amounts of Iron and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 2 times more Omega 6, 1.6 times more Sugars, 11.9 times more Fiber and 4.2 times more Protein than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 1.8 times more Fat and 2.6 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Breakfast bar, corn flake crust with fruit have similar amounts of Energy, Omega 3 and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.