Comparing Nutrients in 500 calories Cereals ready-to-eat, RALSTON Crispy Hexagons VS Tomatoes

Weight per 500 calories

• Cereals ready-to-eat, RALSTON Crispy Hexagons: 132g
• Tomatoes: 2778g

Cereals ready-to-eat, RALSTON Crispy Hexagons 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.

Which food has more nutrients per 500 calories - Cereals ready-to-eat, RALSTON Crispy Hexagons or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, RALSTON Crispy Hexagons	6%	2%	92%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.25g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	1.07% 0.017g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	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	88% 114g	83% 108g	130g per day for Men 19-50 years
Sugars	25% 18g	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	0.091% 0.066g	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	% 0g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 18g	% 0g	g per day for Men 19-50 years
Fiber	5.2% 1.98g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	14% 7.84g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Tomatoes	Recommended Dietary Allowance
Vitamin A	184% 1657μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	199% 2.4mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	208% 2.7mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 32mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.07% 0.3mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	245% 3.2mg	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	319% 1274μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	398% 9.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.3% 27.3mg	423% 381mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	76% 455IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.44% 0.066mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, RALSTON Crispy Hexagons	Tomatoes	Recommended Dietary Allowance
Calcium	1.06% 10.6mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	19.2% 0.17mg	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	461% 37mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	5.03% 21mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	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	12% 83mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	8.7% 296mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	5.28% 2.9μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	45.5% 682mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	89% 9.8mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.15% 5.37g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, RALSTON Crispy Hexagons vs Tomatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 1.4 times more Vitamin A, 2.3 times more Vitamin B1, 5.1 times more Vitamin B2, 1.9 times more Vitamin B3, 1.4 times more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.1 times more Vitamin B5, 13.9 times more Vitamin C, 227.4 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparing minerals per 500 calories for Cereals ready-to-eat, RALSTON Crispy Hexagons vs Tomatoes:

• Cereals ready-to-eat, RALSTON Crispy Hexagons have 4.9 times more Iron, more Selenium, 4.9 times more Sodium and 2.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Calcium, 9.5 times more Copper, 14.5 times more Magnesium, 3.7 times more Manganese, 8 times more Phosphorus, 22.3 times more Potassium and 489 times more Water than Cereals ready-to-eat, RALSTON Crispy Hexagons.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes contain 4.4 times more Fat, 4.9 times more Omega 3, 5 times more Omega 6, 4 times more Sugars, 576.9 times more Fructose, 16.8 times more Fiber and 3.1 times more Protein than Cereals ready-to-eat, RALSTON Crispy Hexagons.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Crispy Hexagons as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.