Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST, ALPHA-BITS

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cereals ready-to-eat, POST, ALPHA-BITS: 129g

Cereals ready-to-eat, POST, ALPHA-BITS have 21.6 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cereals ready-to-eat, POST, ALPHA-BITS?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	6.1% 5.9g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.4% 1.4g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	6.2% 0.099g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	13% 2.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	79.4% 103g	130g per day for Men 19-50 years
Sugars	95% 69g	37.2% 27g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	24% 9.13g	38g per day for Men 19-50 years
Protein	47% 26.4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	74% 667μg	106% 952μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	19.4% 0.97mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	168% 2.2mg	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	90% 361μg	214% 857μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	268% 6.43μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	28.6% 25.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	57% 343IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	2.66% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	30.6% 306mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	43% 0.39mg	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	236% 19mg	482% 38.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	30.3% 127mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	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	111% 778mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	49% 27μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	50.7% 761mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	58.4% 6.43mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.042% 1.54g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Cooked Ripe Red Tomatoes have 3.7 times more Vitamin B5, 24.6 times more Vitamin C, 39 times more Vitamin E and 43.2 times more Vitamin K than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.4 times more Vitamin A, 1.7 times more Vitamin B1, 2.9 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST, ALPHA-BITS:

• Cooked Ripe Red Tomatoes have 6.8 times more Calcium, 5.4 times more Copper, 2 times more Magnesium, 2 times more Phosphorus, 17.6 times more Potassium and 1699 times more Water than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 2 times more Iron, 1.9 times more Selenium, 2.5 times more Sodium and 1.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 2.6 times more Sugars, 2.1 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, ALPHA-BITS.
• While Cereals ready-to-eat, POST, ALPHA-BITS contain 1.9 times more Fat, 1.8 times more Omega 3 and 1.9 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST, ALPHA-BITS have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Cereals ready-to-eat, POST, ALPHA-BITS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.