Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch: 121g

Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have 22.9 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	17% 2.92g	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	72% 94g	130g per day for Men 19-50 years
Sugars	95% 69g	37.6% 27.2g	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	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	23.6% 8.96g	38g per day for Men 19-50 years
Protein	47% 26.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	74% 667μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	93% 1.2mg	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	58% 232μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	146% 3.5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	0.13% 0.12mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	3.73% 4.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	30.6% 306mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	40.4% 0.36mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24.5% 103mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.098% 3.63g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Cereals Ready-to-eat, POST SELECTS Maple Pecan Crunch Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 500 calories of Cooked Ripe Red Tomatoes have 1.3 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 1.6 times more Vitamin B9, 5231.3 times more Vitamin C, 13 times more Vitamin E and 17.4 times more Vitamin K than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 1.6 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 500 calories of Cooked Ripe Red Tomatoes have 6.5 times more Calcium, 5.7 times more Copper, 4.5 times more Iron, 2.4 times more Magnesium, 2.5 times more Phosphorus, 18.3 times more Potassium and 721.5 times more Water than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 2.8 times more Selenium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain similar levels of Sodium and Zinc per 500 calories.
• 500 calories of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 2.5 times more Sugars, 2.2 times more Fiber and 2.6 times more Protein than Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch.
• While 500 kcal of Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch contain 3.4 times more Fat, 4 times more Omega 3 and 2.5 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6