Comparing Nutrients in 500 calories Cereals ready-to-eat, ALPEN VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Cereals ready-to-eat, ALPEN: 142g
• Canned Tomatoes with Green Chilies: 3333g

Cereals ready-to-eat, ALPEN have 23.5 times more energy per 100g than Canned Tomatoes with Green Chilies. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, ALPEN or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, ALPEN	12%	8%	80%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Cereals ready-to-eat, ALPEN	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	2.2% 0.7g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	3.9% 0.063g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	7.35% 1.25g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82.7% 108g	93% 121g	130g per day for Men 19-50 years
Sugars	39% 28.4g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	34% 13g	NA	38g per day for Men 19-50 years
Protein	28.4% 16g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, ALPEN	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.3% 0.57mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.7% 0.57mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.6% 0.4mg	264% 3.43mg	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	10.7% 42.6μg	75% 300μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.1% 0.17μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.4mg	230% 207mg	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	4.83% 0.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.96% 3.55μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, ALPEN	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	21% 209mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	47.3% 0.43mg	333% 3mg	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	53.3% 4.26mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	31.8% 134mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	NA	191% 4.4mg	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	75.3% 527mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	17.5% 594mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	44.7% 24.6μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	2.56% 38.4mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	38.7% 4.26mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	85% 3141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, ALPEN vs Canned Tomatoes with Green Chilies:

• Cereals ready-to-eat, ALPEN have more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2 times more Vitamin B1, 7.1 times more Vitamin B3, 8.6 times more Vitamin B6, 7 times more Vitamin B9 and 16.7 times more Vitamin C than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Vitamin B2 per 500 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, ALPEN vs Canned Tomatoes with Green Chilies:

• Cereals ready-to-eat, ALPEN have 1.8 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 3.2 times more Calcium, 7 times more Copper, 2 times more Iron, 2.7 times more Magnesium, 6 times more Potassium, 348.5 times more Sodium and 298.8 times more Water than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, ALPEN have 1.3 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• While Canned Red Ripe Tomatoes with Green Chilies contain 1.4 times more Protein than Cereals ready-to-eat, ALPEN.
• Both Cereals ready-to-eat, ALPEN and Canned Red Ripe Tomatoes with Green Chilies have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, ALPEN as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.