Comparing Nutrients in 500 calories RALSTON Corn Flakes VS Tomato Paste

Weight per 500 calories

• RALSTON Corn Flakes: 130g
• Tomato Paste: 610g

RALSTON Corn Flakes 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 - RALSTON Corn Flakes or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
RALSTON Corn Flakes	6%	2%	92%
Tomato Paste	18%	4%	78%

Macro Nutrients

	RALSTON Corn Flakes	Tomato Paste	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.22% 1.2g	2.95% 2.87g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.3g	1.9% 0.61g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2.67% 0.043g	1.6g per day for Men 19-50 years
Omega 6	2.12% 0.36g	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	88% 115g	88.7% 115g	130g per day for Men 19-50 years
Sugars	14% 10.2g	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	2.4% 1.74g	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	% 1.93g	% 35g	g per day for Men 19-50 years
Sucrose	% 6g	% 1.83g	g per day for Men 19-50 years
Fiber	9.25% 3.5g	65.8% 25g	38g per day for Men 19-50 years
Protein	13.7% 7.7g	47% 26.3g	56g per day for Men 19-50 years

Vitamins

	RALSTON Corn Flakes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	142% 1277μg	51.5% 463μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	486% 5.84mg	30.5% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.27mg	71.8% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	171% 27.4mg	117% 18.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	191% 2.5mg	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	232% 930μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	291% 6.98μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	94% 84.6mg	148% 134mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	62% 372IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.17% 0.026mg	175% 26.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	58% 69.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Corn Flakes	Tomato Paste	Recommended Dietary Allowance
Calcium	0.26% 2.6mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	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	316% 25.3mg	227% 18mg	8mg per day for Men 19-50 years
Magnesium	2.17% 9.1mg	61% 256mg	420mg per day for Men 19-50 years
Manganese	5.38% 0.12mg	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	6.14% 43mg	72.3% 506mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	182% 6183mg	3400mg per day for Men 19-50 years
Selenium	5.2% 2.86μg	58.8% 32.3μg	55μg per day for Men 19-50 years
Sodium	49.6% 743mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	2.37% 0.26mg	35% 3.84mg	11mg per day for Men 19-50 years
Water	0.12% 4.3g	12% 448g	3700g per day for Men 19-50 years

RALSTON Corn Flakes VS Tomato Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - RALSTON Corn Flakes or Tomato Paste?

Lets compare vitamin content per 500 calories of RALSTON Corn Flakes vs Tomato Paste:

• 500 calories of RALSTON Corn Flakes have 2.8 times more Vitamin A, 16 times more Vitamin B1, 2.4 times more Vitamin B2, 1.5 times more Vitamin B3, 1.9 times more Vitamin B6, 12.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 6.7 times more Vitamin B5, 1.6 times more Vitamin C, 1006.8 times more Vitamin E and more Vitamin K than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K
• 500 calories of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for RALSTON Corn Flakes vs Tomato Paste:

• 500 calories of RALSTON Corn Flakes have 1.4 times more Iron and 2.1 times more Sodium than Tomato Paste.
• While 500 kcal of Canned Tomato Paste contain 84.3 times more Calcium, 22.8 times more Copper, 28.1 times more Magnesium, 14.9 times more Manganese, 11.8 times more Phosphorus, 44.4 times more Potassium, 11.3 times more Selenium, 14.8 times more Zinc and 104 times more Water than Cereals ready-to-eat, RALSTON Corn Flakes.
• 500 calories of RALSTON Corn Flakes lack sufficient amounts of Calcium, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Paste contain 7.3 times more Sugars, 20.4 times more Fructose, 7.1 times more Fiber and 3.4 times more Protein than Cereals ready-to-eat, RALSTON Corn Flakes.
• Both RALSTON Corn Flakes and Tomato Paste offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Fiber
• Both Cereals ready-to-eat, RALSTON Corn Flakes as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.