Comparing Nutrients in 300 calories Tomatoes VS Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS

Weight per 300 calories

• Tomatoes: 1667g
• Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS: 70.6g

Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have 23.6 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	3%	25%	72%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	8.78% 8.5g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	47.7% 0.76g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	12.7% 2.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	42.5% 55.3g	130g per day for Men 19-50 years
Sugars	60.5% 44g	32% 23g	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	9.3% 3.53g	38g per day for Men 19-50 years
Protein	26% 14.7g	4.2% 2.34g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	39% 352μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	73.5% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	76.6% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	73.5% 11.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	90% 1.17mg	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	118% 471μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	147% 3.53μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	15.7% 14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.6% 94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	2.02% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.94% 1.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS	Recommended Dietary Allowance
Calcium	16.7% 167mg	23.5% 235mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	10.4% 0.094mg	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	265% 21mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	4.54% 19mg	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	25.2% 176mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	3.26% 111mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.5% 18μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	22.3% 334mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	80.2% 8.82mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.057% 2.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Raw Ripe Red Tomatoes have 2 times more Vitamin A, 16.2 times more Vitamin C, 29.7 times more Vitamin E and 116.6 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Vitamin B3 and Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS:

• Raw Ripe Red Tomatoes have 10.5 times more Copper, 9.6 times more Magnesium, 2.3 times more Phosphorus, 35.6 times more Potassium and 743.9 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 1.4 times more Calcium, 4.7 times more Iron, more Selenium, 4 times more Sodium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.9 times more Sugars, 5.7 times more Fiber and 6.3 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS.
• While Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS contain 2.6 times more Fat, 2.8 times more Saturated Fat, 15.3 times more Omega 3 and 1.6 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, MALT-O-MEAL, CINNAMON TOASTERS have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.