Comparing Nutrients in 500 calories HEALTH VALLEY, FIBER 7 Flakes VS Stewed Canned Tomatoes

Weight per 500 calories

• HEALTH VALLEY, FIBER 7 Flakes: 142g
• Stewed Canned Tomatoes: 1923g

HEALTH VALLEY, FIBER 7 Flakes have 13.6 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 - HEALTH VALLEY, FIBER 7 Flakes or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
HEALTH VALLEY, FIBER 7 Flakes	15%	3%	82%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	1.16% 0.37g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	4.8% 0.81g	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	85% 111g	92% 119g	130g per day for Men 19-50 years
Sugars	39% 28.3g	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	52.6% 20g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	36.5% 20.5g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	16.7% 150μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	62.4% 0.75mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	65.4% 0.85mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.5% 10mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77% 1mg	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	50% 200μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	125% 3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	6.6% 5.95mg	169% 152mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.35% 1.4mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.1μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	HEALTH VALLEY, FIBER 7 Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	10% 101mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	75.2% 0.68mg	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	45% 3.6mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	48.6% 204mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	199% 4.57mg	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	66% 463mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	20% 680mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	49% 27μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	19% 283mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	37.2% 4.1mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	47.6% 1760g	3700g per day for Men 19-50 years

HEALTH VALLEY, FIBER 7 Flakes VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - HEALTH VALLEY, FIBER 7 Flakes or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of HEALTH VALLEY, FIBER 7 Flakes vs Stewed Canned Tomatoes:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 1.3 times more Vitamin B2, 3.1 times more Vitamin B6, 2.1 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 25.5 times more Vitamin C, 11.4 times more Vitamin E and 14.8 times more Vitamin K than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Stewed Canned Tomatoes provide similar amounts of Vitamin A and Vitamin B1 per 500 calories.
• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 500 calories.

Comparing minerals per 500 calories for HEALTH VALLEY, FIBER 7 Flakes vs Stewed Canned Tomatoes:

• 500 calories of HEALTH VALLEY, FIBER 7 Flakes have 4 times more Manganese, 1.2 times more Phosphorus, 2.3 times more Selenium and 1.3 times more Zinc than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 6.5 times more Calcium, 3.2 times more Copper, 7.1 times more Iron, 5.9 times more Potassium, 15 times more Sodium and 414.3 times more Water than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Stewed Canned Tomatoes contain similar levels of Magnesium per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Stewed Canned Ripe Red Tomatoes contain 2.4 times more Sugars than Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes.
• Both HEALTH VALLEY, FIBER 7 Flakes and Stewed Canned Tomatoes offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per 500 calories.
• Both Cereals ready-to-eat, HEALTH VALLEY, FIBER 7 Flakes as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.