Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS: 128g
• Cooked Ripe Red Tomatoes: 2778g

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 21.7 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.94g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	NA	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	NA	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	85.7% 111g	130g per day for Men 19-50 years
Sugars	79% 57g	95% 69g	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% 36.4g	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	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.76% 2.95g	51% 19.4g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	169% 2.2mg	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	194% 777μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	243% 5.83μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	26% 23.3mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	26% 155IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.038mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	39% 388mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	NA	231% 2.1mg	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	437% 35mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	11% 78.2mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	NA	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	39% 582mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.4 times more Vitamin B1, 2.7 times more Vitamin B2, 1.3 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 27.1 times more Vitamin C, 404.4 times more Vitamin E and 606.7 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.3 times more Calcium, 1.9 times more Iron, 1.9 times more Sodium and 3.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 8.1 times more Magnesium, 9.9 times more Phosphorus, 49.2 times more Potassium and 817.6 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes contain 6.6 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.