Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Rice and Wheat cereal bar

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Rice and Wheat cereal bar: 122g

Rice and Wheat cereal bar has 22.7 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 Rice and Wheat cereal bar?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Rice and Wheat cereal bar	9%	20%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	11.5% 11g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	0% 0g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	6.27% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	14% 2.4g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	95% 69g	53.6% 39g	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	47% 26.4g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	69.5% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	72.7% 0.94mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	69.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	1.56% 0.078mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	85.5% 1.1mg	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	4.6% 18.3μg	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	704% 633mg	0% 0mg	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	104% 15.6mg	24% 3.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	1.22% 1.47μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Rice and Wheat cereal bar	Recommended Dietary Allowance
Calcium	30.6% 306mg	3.8% 38mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	25% 0.23mg	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	13.4% 56.2mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	74.8% 1.72mg	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	23.8% 166mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	5.14% 175mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	35% 523mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	19.8% 2.18mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.25% 9.17g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Rice And Wheat Cereal Bar Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Rice and Wheat cereal bar?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Rice and Wheat cereal bar:

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B3, 45.8 times more Vitamin B5, 2 times more Vitamin B6, 19.7 times more Vitamin B9, more Vitamin C, 4.3 times more Vitamin E and 53 times more Vitamin K than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 1.5 times more Vitamin B2 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rice and Wheat cereal bar provide similar amounts of Vitamin B1 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 Cooked Ripe Red Tomatoes as well as Rice and Wheat cereal bar have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Rice and Wheat cereal bar:

• 500 calories of Cooked Ripe Red Tomatoes have 8.1 times more Calcium, 9.2 times more Copper, 6 times more Iron, 4.4 times more Magnesium, 1.7 times more Manganese, 4.7 times more Phosphorus, 34.6 times more Potassium, 1.8 times more Zinc and 285.8 times more Water than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 2.2 times more Selenium and 1.7 times more Sodium than Cooked Ripe Red Tomatoes.
• 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 Cooked Ripe Red Tomatoes have 1.3 times more Carbohydrate, 1.8 times more Sugars, 8.8 times more Fiber and 2.4 times more Protein than Rice and Wheat cereal bar.
• While 500 kcal of Rice and Wheat cereal bar contain 3.6 times more Fat and 2.1 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Rice and Wheat cereal bar offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• 500 calories of Rice and Wheat cereal bar provide inadequate amounts of Fiber
• Both Cooked Ripe Red Tomatoes as well as Rice and Wheat cereal bar provide inadequate amounts of Omega 3 in 500 calories.