Comparing Nutrients in 500 calories Cereals, corn grits, white, regular and quick, enriched, dry VS Stewed Canned Tomatoes

Weight per 500 calories

• Cereals, corn grits, white, regular and quick, enriched, dry: 135g
• Stewed Canned Tomatoes: 1923g

Cereals, corn grits, white, regular and quick, enriched, dry have 14.2 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 - Cereals, corn grits, white, regular and quick, enriched, dry or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals, corn grits, white, regular and quick, enriched, dry	8%	4%	88%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals, corn grits, white, regular and quick, enriched, dry	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.36g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.44% 0.46g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	6.73% 1.14g	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	82.2% 107g	92% 119g	130g per day for Men 19-50 years
Sugars	1.06% 0.77g	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	0% 0g	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	% 0g	% 31.3g	g per day for Men 19-50 years
Sucrose	% 0.77g	% 0.38g	g per day for Men 19-50 years
Fiber	16.4% 6.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals, corn grits, white, regular and quick, enriched, dry	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	143% 1.7mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.84% 0.34mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.2% 0.31mg	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	57.8% 231μg	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	1.9% 0.28mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, corn grits, white, regular and quick, enriched, dry	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.54% 5.4mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	4.5% 0.041mg	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	51.5% 4.12mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	8.5% 0.2mg	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	21.4% 150mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.6% 191mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	41.8% 23μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.09% 1.35mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	8.85% 0.97mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.4% 14.8g	47.6% 1760g	3700g per day for Men 19-50 years

Cereals, Corn Grits, White, Regular And Quick, Enriched, Dry VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, corn grits, white, regular and quick, enriched, dry or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry vs Stewed Canned Tomatoes:

• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry have 1.9 times more Vitamin B1 and 2.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, 2.3 times more Vitamin B3, 6.4 times more Vitamin B5, more Vitamin C, 56.2 times more Vitamin E and more Vitamin K than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, corn grits, white, regular and quick, enriched, dry 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 Cereals, corn grits, white, regular and quick, enriched, dry vs Stewed Canned Tomatoes:

• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry have 2 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 121 times more Calcium, 53.1 times more Copper, 6.2 times more Iron, 4.7 times more Magnesium, 5.8 times more Manganese, 2.6 times more Phosphorus, 20.9 times more Potassium, 3145 times more Sodium, 3.4 times more Zinc and 119.3 times more Water than Cereals, corn grits, white, regular and quick, enriched, dry.
• 500 calories of Cereals, corn grits, white, regular and quick, enriched, dry lack sufficient amounts of Calcium, Copper, Manganese, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 87.9 times more Sugars, more Fructose, 3.1 times more Fiber and 1.7 times more Protein than Cereals, corn grits, white, regular and quick, enriched, dry.
• Both Cereals, corn grits, white, regular and quick, enriched, dry and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, corn grits, white, regular and quick, enriched, dry as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.