Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS RALSTON Corn Flakes

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• RALSTON Corn Flakes: 130g

Cereals ready-to-eat, RALSTON Corn Flakes have 24 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or RALSTON Corn Flakes?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
RALSTON Corn Flakes	6%	2%	92%

Macro Nutrients

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	1.22% 1.2g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	0.92% 0.3g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	1.4% 0.022g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	2.12% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	88% 115g	130g per day for Men 19-50 years
Sugars	110% 79.7g	14% 10.2g	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	56.5% 41g	2.4% 1.74g	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	% 38.8g	% 1.93g	g per day for Men 19-50 years
Sucrose	% 0g	% 6g	g per day for Men 19-50 years
Fiber	156% 59.4g	9.25% 3.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	13.7% 7.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	142% 1277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	486% 5.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	174% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	171% 27.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	2.58% 0.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	191% 2.5mg	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	62.5% 250μg	232% 930μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	291% 6.98μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	438% 394mg	94% 84.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	62% 372IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	123% 18.4mg	0.17% 0.026mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	RALSTON Corn Flakes	Recommended Dietary Allowance
Calcium	103% 1031mg	0.26% 2.6mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	11% 0.098mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	2.17% 9.1mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	5.38% 0.12mg	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	76% 531mg	6.14% 43mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	5.2% 2.86μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	49.6% 743mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	2.37% 0.26mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.12% 4.3g	3700g per day for Men 19-50 years

Tomatoes In Juice With Salt VS RALSTON Corn Flakes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or RALSTON Corn Flakes?

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs RALSTON Corn Flakes:

• 500 calories of Tomatoes in Juice with Salt have 3.1 times more Vitamin B1, 28.4 times more Vitamin B5, 1.4 times more Vitamin B6, 4.7 times more Vitamin C, 708 times more Vitamin E and more Vitamin K than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 2 times more Vitamin A, 1.3 times more Vitamin B2, 3.7 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and RALSTON Corn Flakes provide similar amounts of Vitamin B3 per 500 calories.
• 500 calories of Tomatoes in Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of RALSTON Corn Flakes have insufficient amounts of Vitamin B5, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs RALSTON Corn Flakes:

• 500 calories of Tomatoes in Juice with Salt have 396 times more Calcium, 16.6 times more Copper, 34.3 times more Magnesium, 17.2 times more Manganese, 12.4 times more Phosphorus, 42.8 times more Potassium, 7.6 times more Selenium, 4.8 times more Sodium, 14.4 times more Zinc and 687 times more Water than RALSTON Corn Flakes.
• While 500 kcal of Cereals ready-to-eat, RALSTON Corn Flakes contain 1.4 times more Iron than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 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 calories of Tomatoes in Juice with Salt have 8.4 times more Omega 6, 7.8 times more Sugars, 23.5 times more Fructose, 16.9 times more Fiber and 3.2 times more Protein than RALSTON Corn Flakes.
• Both Tomatoes in Juice with Salt and RALSTON Corn Flakes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of RALSTON Corn Flakes provide inadequate amounts of Omega 6 and Fiber
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Cereals ready-to-eat, RALSTON Corn Flakes provide inadequate amounts of Omega 3 in 500 calories.