Comparing Nutrients in 500 calories Cereals ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes

Weight per 500 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g
• Stewed Canned Tomatoes: 1923g

Cereals ready-to-eat, POST, GOLDEN CRISP have 14.6 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 119g	92% 119g	130g per day for Men 19-50 years
Sugars	97% 70.5g	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	17.3% 6.58g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	13% 7.24g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	122% 1095μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	192% 2.5mg	25% 0.33mg	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	122% 487μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	307% 7.37μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	65% 389IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	2.9% 0.43mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	239% 2.15mg	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	110% 8.8mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	18.5% 77.6mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	NA	49.3% 1.13mg	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	42.7% 299mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	47.6% 1760g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, POST, GOLDEN CRISP VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, POST, GOLDEN CRISP or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 6.3 times more Vitamin A, 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.8 times more Vitamin B3, 7.6 times more Vitamin B6, 5.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin C, 36.8 times more Vitamin E and 39 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, POST, GOLDEN CRISP vs Stewed Canned Tomatoes:

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 5.5 times more Selenium and 2.3 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 33.1 times more Calcium, 8.2 times more Copper, 2.9 times more Iron, 3 times more Magnesium, 1.3 times more Phosphorus, 17.2 times more Potassium, 34 times more Sodium and 955.6 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.9 times more Fiber and 2.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.