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

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS: 130g
• Cooked Ripe Red Tomatoes: 2778g

Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 21.4 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, CORN BURSTS or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	4%	1%	95%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.47% 0.45g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	0.41% 0.006g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	1.17% 0.2g	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	90% 118g	85.7% 111g	130g per day for Men 19-50 years
Sugars	84% 61g	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	6.5% 2.47g	51% 19.4g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	101% 909μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	262% 3.14mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	274% 3.56mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	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	323% 4.2mg	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	105% 419μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	262% 6.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	70% 63mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	28% 168IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.61% 0.091mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0.65% 6.5mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	8.37% 0.075mg	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	94% 7.53mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	1.24% 5.2mg	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	6.86% 48mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	2.7% 92mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	15.3% 8.44μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	74% 1110mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	57% 6.3mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.088% 3.25g	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, CORN BURSTS vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 1.4 times more Vitamin A, 3.1 times more Vitamin B1, 5.8 times more Vitamin B2, 2.8 times more Vitamin B3, 1.9 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.1 times more Vitamin C, 171.1 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B9 per 500 kcal.

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

• Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS have 3.6 times more Sodium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 47.1 times more Calcium, 27.7 times more Copper, 2.5 times more Iron, 48.1 times more Magnesium, 16.2 times more Phosphorus, 65.7 times more Potassium, 1.6 times more Selenium and 807.1 times more Water than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes contain 5.9 times more Omega 6, 7.9 times more Fiber and 6.1 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 500 kcal.
• Both Cereals ready-to-eat, MALT-O-MEAL, CORN BURSTS as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.