Comparing Nutrients in 500 calories Breakfast bar, corn flake crust with fruit VS Stewed Canned Tomatoes

Weight per 500 calories

• Breakfast bar, corn flake crust with fruit: 133g
• Stewed Canned Tomatoes: 1923g

Breakfast bar, corn flake crust with fruit has 14.5 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Breakfast bar, corn flake crust with fruit	5%	18%	77%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Breakfast bar, corn flake crust with fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 9.97g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	6.23% 2g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	4.65% 0.074g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.65% 1.13g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	74.5% 97g	92% 119g	130g per day for Men 19-50 years
Sugars	64.4% 46.7g	93% 67.7g	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	NA	50% 36g	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	NA	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	7.35% 2.8g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	10.4% 5.85g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Breakfast bar, corn flake crust with fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	90% 809μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	111% 1.33mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	112% 18mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	143% 1.86mg	25% 0.33mg	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	36% 144μg	24% 96μg	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	0% 0mg	169% 152mg	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	6.74% 1mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15.3% 18.4μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Breakfast bar, corn flake crust with fruit	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.45% 54.5mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	14.8% 0.13mg	239% 2.15mg	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	80.8% 6.46mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	8.55% 36mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	19.6% 137mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	7.7% 262mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	36.3% 20μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	49.6% 5.45mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.52% 19.3g	47.6% 1760g	3700g per day for Men 19-50 years

Breakfast Bar, Corn Flake Crust With Fruit VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Breakfast bar, corn flake crust with fruit or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Breakfast bar, corn flake crust with fruit vs Stewed Canned Tomatoes:

• 500 calories of Breakfast bar, corn flake crust with fruit have 4.7 times more Vitamin A, 1.5 times more Vitamin B1, 2.2 times more Vitamin B2, 1.3 times more Vitamin B3, 5.7 times more Vitamin B6 and 1.5 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin B5, more Vitamin C, 15.8 times more Vitamin E and 2.5 times more Vitamin K than Breakfast bar, corn flake crust with fruit.
• 500 calories of Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B5, Vitamin C and Vitamin E
• Both Breakfast bar, corn flake crust with fruit as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Breakfast bar, corn flake crust with fruit vs Stewed Canned Tomatoes:

• 500 calories of Breakfast bar, corn flake crust with fruit have 1.7 times more Selenium and 1.7 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 12 times more Calcium, 16.2 times more Copper, 4 times more Iron, 6.4 times more Magnesium, 2.8 times more Phosphorus, 15.2 times more Potassium, 9.5 times more Sodium and 91.3 times more Water than Breakfast bar, corn flake crust with fruit.
• 500 calories of Breakfast bar, corn flake crust with fruit lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Breakfast bar, corn flake crust with fruit have 2.7 times more Fat than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.5 times more Sugars, 6.9 times more Fiber and 3 times more Protein than Breakfast bar, corn flake crust with fruit.
• Both Breakfast bar, corn flake crust with fruit and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Breakfast bar, corn flake crust with fruit provide inadequate amounts of Fiber
• Both Breakfast bar, corn flake crust with fruit as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.