Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice VS Tomato Powder

Weight per 500 calories

• Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice: 145g
• Tomato Powder: 166g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Tomato Powder?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	6%	3%	91%
Tomato Powder	15%	1%	84%

Macro Nutrients

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Tomato Powder	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.67% 1.6g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	NA	0.72% 0.012g	1.6g per day for Men 19-50 years
Omega 6	NA	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	96% 125g	95% 124g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	100% 72.7g	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	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	1.52% 0.58g	72% 27.3g	38g per day for Men 19-50 years
Protein	15.7% 8.77g	38% 21.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Tomato Powder	Recommended Dietary Allowance
Vitamin A	73% 658μg	159% 1427μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	136% 1.63mg	126% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	142% 1.85mg	97% 1.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	95% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	125% 6.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	168% 2.2mg	58.2% 0.76mg	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	437% 1749μg	49.7% 199μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	274% 6.58μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	29.2% 26.3mg	215% 193mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	29% 175IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0% 0mg	135% 20.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	67.3% 80.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice	Tomato Powder	Recommended Dietary Allowance
Calcium	1% 10mg	27.5% 275mg	1000mg per day for Men 19-50 years
Copper	39% 0.35mg	228% 2.05mg	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	493% 39.4mg	94% 7.55mg	8mg per day for Men 19-50 years
Magnesium	8.26% 34.7mg	70% 295mg	420mg per day for Men 19-50 years
Manganese	NA	140% 3.23mg	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	25% 175mg	69.8% 488mg	700mg per day for Men 19-50 years
Potassium	4.85% 165mg	94% 3190mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.77μg	55μg per day for Men 19-50 years
Sodium	89% 1335mg	14.8% 222mg	1500mg per day for Men 19-50 years
Zinc	149% 16.4mg	25.7% 2.83mg	11mg per day for Men 19-50 years
Water	0.13% 4.9g	0.14% 5.07g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, MALT-O-MEAL, Crispy Rice VS Tomato Powder Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice or Tomato Powder?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Tomato Powder:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 2.9 times more Vitamin B6, 8.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Powder.
• While 500 kcal of Tomato Powder contain 2.2 times more Vitamin A, 7.3 times more Vitamin C, more Vitamin E and more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Tomato Powder provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have insufficient amounts of Vitamin E and Vitamin K
• 500 calories of Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice vs Tomato Powder:

• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice have 5.2 times more Iron, 6 times more Sodium and 5.8 times more Zinc than Tomato Powder.
• While 500 kcal of Tomato Powder contain 27.2 times more Calcium, 5.9 times more Copper, 8.5 times more Magnesium, 2.8 times more Phosphorus and 19.4 times more Potassium than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Tomato Powder contain 6.4 times more Sugars, 47.3 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice.
• Both Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice and Tomato Powder offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, MALT-O-MEAL, Crispy Rice provide inadequate amounts of Fiber