Comparing Nutrients in 500 calories Tomato Paste VS Cereals ready-to-eat, POST, FRUITY PEBBLES

Weight per 500 calories

• Tomato Paste: 610g
• Cereals ready-to-eat, POST, FRUITY PEBBLES: 124g

Cereals ready-to-eat, POST, FRUITY PEBBLES have 4.9 times more energy per unit of mass than Canned Tomato Paste, which is very high in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 500 calories - Tomato Paste or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cereals ready-to-eat, POST, FRUITY PEBBLES	5%	9%	86%

Macro Nutrients

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.95% 2.87g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.61g	14% 4.48g	32g per day for Men 19-50 years
Omega 3	2.67% 0.043g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	5.45% 0.93g	0.61% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88.7% 115g	82.4% 107g	130g per day for Men 19-50 years
Sugars	102% 74.3g	59% 42.6g	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	49.2% 35.7g	NA	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	% 35g	NA	g per day for Men 19-50 years
Sucrose	% 1.83g	NA	g per day for Men 19-50 years
Fiber	65.8% 25g	2.6% 1g	38g per day for Men 19-50 years
Protein	47% 26.3g	10.3% 5.75g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Vitamin A	51.5% 463μg	115% 1036μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.5% 0.37mg	144% 1.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	71.8% 0.93mg	150% 1.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.8mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	177% 2.3mg	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	18.3% 73μg	115% 460μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	288% 6.9μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	148% 134mg	30.7% 27.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	61.4% 368IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	175% 26.2mg	1.08% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	58% 69.5μg	1.35% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cereals ready-to-eat, POST, FRUITY PEBBLES	Recommended Dietary Allowance
Calcium	22% 220mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	247% 2.23mg	19.3% 0.17mg	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	227% 18mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	61% 256mg	4.74% 20mg	420mg per day for Men 19-50 years
Manganese	80% 1.84mg	NA	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	72.3% 506mg	12.6% 88.3mg	700mg per day for Men 19-50 years
Potassium	182% 6183mg	2.63% 89.6mg	3400mg per day for Men 19-50 years
Selenium	58.8% 32.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	44% 660mg	1500mg per day for Men 19-50 years
Zinc	35% 3.84mg	63% 6.9mg	11mg per day for Men 19-50 years
Water	12% 448g	0.1% 3.73g	3700g per day for Men 19-50 years

Tomato Paste VS Cereals Ready-to-eat, POST, FRUITY PEBBLES Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomato Paste or Cereals ready-to-eat, POST, FRUITY PEBBLES?

Lets compare vitamin content per 500 calories of Tomato Paste vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 500 calories of Tomato Paste have 4.8 times more Vitamin C, 162.2 times more Vitamin E and 43 times more Vitamin K than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 2.2 times more Vitamin A, 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B6, 6.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST, FRUITY PEBBLES provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES have insufficient amounts of Vitamin E and Vitamin K

Comparing minerals per 500 calories for Tomato Paste vs Cereals ready-to-eat, POST, FRUITY PEBBLES:

• 500 calories of Tomato Paste have 9.3 times more Calcium, 12.8 times more Copper, 2.2 times more Iron, 12.9 times more Magnesium, 5.7 times more Phosphorus, 69 times more Potassium, 2.5 times more Selenium and 120.1 times more Water than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 1.8 times more Sodium and 1.8 times more Zinc than Canned Tomato Paste.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomato Paste have 1.7 times more Sugars, 25.1 times more Fiber and 4.6 times more Protein than Cereals ready-to-eat, POST, FRUITY PEBBLES.
• While 500 kcal of Cereals ready-to-eat, POST, FRUITY PEBBLES contain 7.3 times more Saturated Fat than Canned Tomato Paste.
• Both Tomato Paste and Cereals ready-to-eat, POST, FRUITY PEBBLES offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Fiber
• Both Canned Tomato Paste as well as Cereals ready-to-eat, POST, FRUITY PEBBLES provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.