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

Weight per 500 calories

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

Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 21.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw 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 Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	5%	6%	89%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.47g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.92% 0.94g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	NA	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	NA	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	83% 108g	130g per day for Men 19-50 years
Sugars	79% 57g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.76% 2.95g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	10.3% 5.8g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	121% 1.45mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	126% 1.64mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	121% 19.4mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	149% 1.94mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	194% 777μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS	Tomatoes	Recommended Dietary Allowance
Calcium	39% 388mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	NA	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	3.6% 123mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	39% 582mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	131% 14.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	71% 2626g	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 Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.4 times more Vitamin B1, 3.1 times more Vitamin B2, 1.9 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 16.3 times more Vitamin C, 390 times more Vitamin E and 1711.7 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 Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B6 per 500 kcal.

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

• Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS have 1.4 times more Calcium, 4.7 times more Iron, 4.2 times more Sodium and 3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 9.9 times more Magnesium, 8.5 times more Phosphorus, 53.5 times more Potassium and 819.2 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 1.6 times more Fat, 1.3 times more Sugars, 11.3 times more Fiber and 4.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, Apple ZINGS as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.