Comparing Nutrients in 500 calories Tomatoes VS Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch

Weight per 500 calories

• Tomatoes: 2778g
• Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch: 130g

Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have 21.3 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, POST GREAT GRAINS Cranberry Almond Crunch?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	9%	13%	78%

Macro Nutrients

	Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.9% 7.7g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	3.26% 1.04g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	5.86% 0.094g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	12.5% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	76.7% 100g	130g per day for Men 19-50 years
Sugars	101% 73g	45.8% 33.2g	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	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	38% 14.5g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	20.7% 11.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Vitamin A	130% 1167μg	67.6% 608μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	87% 1.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	90% 1.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	84.6% 13.5mg	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	100% 1.3mg	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	67.7% 271μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	168% 4.04μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	36% 32.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	18% 108IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	49% 7.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch	Recommended Dietary Allowance
Calcium	27.8% 278mg	5.2% 52mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	43.4% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	62% 4.95mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	47.4% 332mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	18.6% 279mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	36.7% 4.04mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.22% 8.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Raw Ripe Red Tomatoes have 1.9 times more Vitamin A, 1.2 times more Vitamin B3, 1.7 times more Vitamin B6, 1.5 times more Vitamin B9, 11.7 times more Vitamin C, 2 times more Vitamin E and 84.3 times more Vitamin K than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 2.2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Vitamin B1 per 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch:

• Raw Ripe Red Tomatoes have 5.3 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 2.6 times more Magnesium, 2 times more Phosphorus, 16.4 times more Potassium and 325.2 times more Water than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain more Selenium and 2 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 2.2 times more Sugars, 2.3 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch.
• While Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch contain 1.4 times more Fat than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have similar amounts of Energy, Omega 3, Omega 6 and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST GREAT GRAINS Cranberry Almond Crunch have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.