Comparing Nutrients in 500 calories Rice and Wheat cereal bar VS Stewed Canned Tomatoes

Weight per 500 calories

• Rice and Wheat cereal bar: 122g
• Stewed Canned Tomatoes: 1923g

Rice and Wheat cereal bar has 15.7 times more energy per 100g than Stewed Canned Tomatoes. It has very 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 - Rice and Wheat cereal bar or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Rice and Wheat cereal bar	9%	20%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Rice and Wheat cereal bar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11.5% 11g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	6.27% 0.1g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	14% 2.4g	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	68.4% 89g	92% 119g	130g per day for Men 19-50 years
Sugars	53.6% 39g	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	5.8% 2.2g	50.6% 19.2g	38g per day for Men 19-50 years
Protein	20% 11g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Rice and Wheat cereal bar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	72.7% 0.94mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	69.5% 11mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.56% 0.078mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	4.6% 18.3μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	24% 3.6mg	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.22% 1.47μg	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice and Wheat cereal bar	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.8% 38mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	25% 0.23mg	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	39% 3.13mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	13.4% 56.2mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	74.8% 1.72mg	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	23.8% 166mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	5.14% 175mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	55.3% 30.4μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	35% 523mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	19.8% 2.18mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	0.25% 9.17g	47.6% 1760g	3700g per day for Men 19-50 years

Rice And Wheat Cereal Bar VS Stewed Canned Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Rice and Wheat cereal bar or Stewed Canned Tomatoes?

Lets compare vitamin content per 500 calories of Rice and Wheat cereal bar vs Stewed Canned Tomatoes:

• 500 calories of Rice and Wheat cereal bar have 1.4 times more Vitamin B2 and 3.4 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 28 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin C, 4.4 times more Vitamin E and 31.5 times more Vitamin K than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 and Vitamin B3 per 500 calories.
• 500 calories of Rice and Wheat cereal bar have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B9, Vitamin C and Vitamin K
• Both Rice and Wheat cereal bar as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Rice and Wheat cereal bar vs Stewed Canned Tomatoes:

• 500 calories of Rice and Wheat cereal bar have 1.5 times more Manganese and 2.6 times more Selenium than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 17.3 times more Calcium, 9.5 times more Copper, 8.2 times more Iron, 4.1 times more Magnesium, 2.3 times more Phosphorus, 22.8 times more Potassium, 8.1 times more Sodium, 1.5 times more Zinc and 192 times more Water than Rice and Wheat cereal bar.
• 500 calories of Rice and Wheat cereal bar lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Rice and Wheat cereal bar have 3 times more Fat and 1.7 times more Omega 6 than Stewed Canned Tomatoes.
• While 500 kcal of Stewed Canned Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 1.7 times more Sugars, 8.7 times more Fiber and 1.6 times more Protein than Rice and Wheat cereal bar.
• Both Rice and Wheat cereal bar and Stewed Canned Tomatoes offer comparable quantities of Energy per 500 calories.
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• 500 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Rice and Wheat cereal bar as well as Stewed Canned Ripe Red Tomatoes provide inadequate amounts of Omega 3 in 500 calories.