Comparing Nutrients in 500 calories Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits VS Stewed Canned Tomatoes

Weight per 500 calories

• Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits: 130g
• Stewed Canned Tomatoes: 1923g

Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 14.8 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, wheat and bran, presweetened with nuts and fruits or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	7%	13%	80%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	7.5% 7.27g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	3.25% 1.04g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	5.93% 0.095g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	17% 2.9g	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	76% 99g	92% 119g	130g per day for Men 19-50 years
Sugars	42.3% 30.6g	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	33% 12.6g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	16.5% 9.22g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	59% 532μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.6% 0.88mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.8% 12mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20% 1mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.2mg	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	59% 236μg	24% 96μg	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	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.84% 2.2μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	5.6% 56mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	68.3% 0.61mg	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	159% 12.8mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	37% 156mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	140% 3.2mg	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	54.5% 382mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	41% 22.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	21.2% 318mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	32.2% 3.55mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.3% 11g	47.6% 1760g	3700g per day for Men 19-50 years

Cereals Ready-to-eat, Wheat And Bran, Presweetened With Nuts And Fruits VS Stewed Canned Tomatoes 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 Stewed Canned Tomatoes?

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

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 3.1 times more Vitamin A, 1.5 times more Vitamin B2, 3.6 times more Vitamin B6, 2.5 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 2.2 times more Vitamin B5, more Vitamin C, 5.3 times more Vitamin E and 20.9 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 Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 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 Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 500 calories of Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits have 2.8 times more Manganese and 1.9 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 11.7 times more Calcium, 3.5 times more Copper, 2 times more Iron, 1.5 times more Magnesium, 8 times more Potassium, 13.4 times more Sodium and 159.5 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 Stewed Canned Tomatoes contain similar levels of Phosphorus 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 2 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.2 times more Sugars, 1.5 times more Fiber and 1.9 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 Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Cereals ready-to-eat, wheat and bran, presweetened with nuts and fruits as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.