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

Weight per 300 calories

• Tomatoes: 1667g
• Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES: 76.7g

Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES have 21.7 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 Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	5%	7%	88%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	2.53% 2.46g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	1.65% 0.53g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	4.27% 0.73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50.7% 66g	130g per day for Men 19-50 years
Sugars	60.5% 44g	48% 34.8g	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	4.44% 1.7g	38g per day for Men 19-50 years
Protein	26% 14.7g	6.43% 3.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	38% 344μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	74% 0.89mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	78.5% 1.02mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	75% 12mg	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	91% 1.2mg	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	120% 480μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	150% 3.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	254% 228mg	16% 14.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	16% 96IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	60% 9mg	0.051% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	0.064% 0.077μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES	Recommended Dietary Allowance
Calcium	16.7% 167mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	5.46% 0.049mg	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	270% 21.6mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	4.4% 18.4mg	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	8.55% 60mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	2.35% 79.8mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	14% 7.6μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	23% 348mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	81.7% 9mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.052% 1.9g	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, TOOTIE FRUITIES:

• Raw Ripe Red Tomatoes have 2 times more Vitamin A, 15.8 times more Vitamin C, 1173 times more Vitamin E and 1716.1 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 1.4 times more Vitamin B1, 3.2 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, TOOTIE FRUITIES 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, TOOTIE FRUITIES:

• Raw Ripe Red Tomatoes have 20 times more Copper, 10 times more Magnesium, 6.7 times more Phosphorus, 49.5 times more Potassium and 821.3 times more Water than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• While Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES contain 1.4 times more Calcium, 4.8 times more Iron, more Selenium, 4.2 times more Sodium and 3.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.4 times more Fat, 2.2 times more Omega 3, 1.8 times more Omega 6, 1.3 times more Sugars, 11.8 times more Fiber and 4.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, MALT-O-MEAL, TOOTIE FRUITIES 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, TOOTIE FRUITIES have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.