Comparing Nutrients in 500 calories Tomatoes VS Cereals ready-to-eat, GENERAL MILLS, CHEERIOS

Weight per 500 calories

• Tomatoes: 2778g
• Cereals ready-to-eat, GENERAL MILLS, CHEERIOS: 134g

Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have 20.7 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Cereals ready-to-eat, GENERAL MILLS, CHEERIOS?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	12%	15%	73%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	9.15% 8.87g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	6.72% 2.15g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	17.3% 2.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	75.7% 98g	130g per day for Men 19-50 years
Sugars	101% 73g	8.34% 6.05g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	35.7% 13.6g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Vitamin A	130% 1167μg	148% 1331μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	146% 1.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	10.3% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	185% 2.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	240% 960μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	379% 9.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	32% 28.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32% 192IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	3.67% 0.55mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	2.24% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, GENERAL MILLS, CHEERIOS	Recommended Dietary Allowance
Calcium	27.8% 278mg	48% 480mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	0% 0μg	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	94% 7.5mg	486% 39mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	36.5% 153mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	208% 4.8mg	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	95% 667mg	68.5% 480mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	25% 851mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	61% 33.5μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	44.5% 668mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	164% 18mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.14% 5.05g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Raw Ripe Red Tomatoes have 3.9 times more Vitamin B2, 13.2 times more Vitamin C, 27.2 times more Vitamin E and 81.6 times more Vitamin K than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.7 times more Vitamin B1, 1.5 times more Vitamin B3, 2.3 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cereals ready-to-eat, GENERAL MILLS, CHEERIOS:

• Raw Ripe Red Tomatoes have 3.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 7.7 times more Potassium and 519.5 times more Water than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.7 times more Calcium, 5.2 times more Iron, 1.5 times more Manganese, more Selenium, 4.8 times more Sodium and 3.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 12.1 times more Sugars, 2.5 times more Fiber and 1.5 times more Protein than Cereals ready-to-eat, GENERAL MILLS, CHEERIOS.
• While Cereals ready-to-eat, GENERAL MILLS, CHEERIOS contain 1.6 times more Fat, 2.8 times more Saturated Fat and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, GENERAL MILLS, CHEERIOS have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.