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

Weight per 500 calories

• Cereals ready-to-eat, POST, GOLDEN CRISP: 132g
• Tomatoes: 2778g

Cereals ready-to-eat, POST, GOLDEN CRISP have 21.1 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.

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

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST, GOLDEN CRISP	6%	4%	90%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, POST, GOLDEN CRISP	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.24g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.82% 0.26g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	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	91% 119g	83% 108g	130g per day for Men 19-50 years
Sugars	97% 70.5g	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	17.3% 6.58g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	13% 7.24g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST, GOLDEN CRISP	Tomatoes	Recommended Dietary Allowance
Vitamin A	122% 1095μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.84mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	162% 2.1mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	152% 24.3mg	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	192% 2.5mg	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	122% 487μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST, GOLDEN CRISP	Tomatoes	Recommended Dietary Allowance
Calcium	1.97% 19.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	29.2% 0.26mg	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	110% 8.8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	18.5% 77.6mg	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	42.7% 299mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	6.8% 232mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	116% 64μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	67% 7.37mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.05% 1.84g	71% 2626g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have 1.8 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, more Vitamin B12 and more Vitamin D than Tomatoes.
• While 500 kcal of Raw Ripe Red Tomatoes contain more Vitamin C, 34.5 times more Vitamin E and 185.3 times more Vitamin K than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Tomatoes provide similar amounts of Vitamin A, Vitamin B6 and Vitamin B9 per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

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

• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP have more Selenium and 1.6 times more Zinc than Tomatoes.
• While 500 kcal of Raw Ripe Red Tomatoes contain 14.1 times more Calcium, 6.2 times more Copper, 3.9 times more Magnesium, 2.2 times more Phosphorus, 28.4 times more Potassium and 1425.3 times more Water than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Tomatoes contain similar levels of Iron per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP lack sufficient amounts of Calcium and Potassium
• 500 calories of Tomatoes lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Ripe Red Tomatoes contain 3 times more Omega 6, 5.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, POST, GOLDEN CRISP.
• Both Cereals ready-to-eat, POST, GOLDEN CRISP and Tomatoes offer comparable quantities of Energy, Carbohydrate and Sugars per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, GOLDEN CRISP provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, POST, GOLDEN CRISP as well as Raw Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.