Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Tomato Paste

Weight per 500 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 130g
• Tomato Paste: 610g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 4.7 times more energy per 100g than Tomato Paste. It has high energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	5.93% 0.095g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	5.45% 0.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	88.7% 115g	130g per day for Men 19-50 years
Sugars	42.3% 30.6g	102% 74.3g	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	49.2% 35.7g	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	% 35g	g per day for Men 19-50 years
Sucrose	NA	% 1.83g	g per day for Men 19-50 years
Fiber	33% 12.6g	65.8% 25g	38g per day for Men 19-50 years
Protein	16.5% 9.22g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Tomato Paste	Recommended Dietary Allowance
Vitamin A	59% 532μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	101% 1.3mg	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	59% 236μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	148% 3.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	148% 134mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	16% 95IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.84% 2.2μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Tomato Paste	Recommended Dietary Allowance
Calcium	5.6% 56mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	247% 2.23mg	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	159% 12.8mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	80% 1.84mg	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	54.5% 382mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.55mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.3% 11g	12% 448g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits or Tomato Paste?

Lets compare vitamin content per 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Tomato Paste:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.4 times more Vitamin B1, 3.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 1.6 times more Vitamin B3, more Vitamin C, 8.7 times more Vitamin E and 31.5 times more Vitamin K than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Tomato Paste provide similar amounts of Vitamin A, Vitamin B2, Vitamin B5 and Vitamin B6 per 500 calories.
• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have insufficient amounts of Vitamin C and Vitamin K
• 500 calories of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits vs Tomato Paste:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 1.7 times more Manganese than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 3.9 times more Calcium, 3.6 times more Copper, 1.4 times more Iron, 1.6 times more Magnesium, 1.3 times more Phosphorus, 12.5 times more Potassium, 1.4 times more Selenium and 40.6 times more Water than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Tomato Paste contain similar levels of Sodium and Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 3.1 times more Omega 6 than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 2.4 times more Sugars, 2 times more Fiber and 2.9 times more Protein than Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits.
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomato Paste provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 500 calories.