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

Weight per 500 calories

• 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 Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	8%	19%	73%

Macro Nutrients

	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	5.73% 5.56g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	14% 0.22g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	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	83% 108g	72% 94g	130g per day for Men 19-50 years
Sugars	101% 73g	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	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	23.6% 8.96g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Vitamin A	130% 1167μg	58% 522μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	70.6% 0.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	74.5% 0.97mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	72.6% 11.6mg	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	93% 1.2mg	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	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	423% 381mg	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	100% 15mg	8% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	3.73% 4.48μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch	Recommended Dietary Allowance
Calcium	27.8% 278mg	4.72% 47.2mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	40.4% 0.36mg	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	53% 4.24mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	24.5% 103mg	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	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	9.76% 332mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	70.7% 39μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	19.3% 289mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	32% 3.5mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.098% 3.63g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Tomatoes have 2.2 times more Vitamin A, 1.2 times more Vitamin B1, 1.4 times more Vitamin B3, 1.8 times more Vitamin B6, 1.8 times more Vitamin B9, 3143.4 times more Vitamin C, 12.5 times more Vitamin E and 49 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 1.8 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• 500 calories of 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 Tomatoes vs Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch:

• 500 calories of Tomatoes have 5.9 times more Calcium, 4.5 times more Copper, 1.8 times more Iron, 3 times more Magnesium, 2.1 times more Phosphorus, 19.8 times more Potassium, 1.3 times more Zinc and 722.9 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 more Selenium and 2.1 times more Sodium than Raw Ripe Red Tomatoes.
• 500 calories of Tomatoes lack sufficient amounts of Selenium
• 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 Tomatoes have 2.7 times more Sugars, 3.7 times more Fiber and 2.4 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 1.9 times more Fat, 2.7 times more Omega 3 and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals ready-to-eat, POST SELECTS Maple Pecan Crunch offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Tomatoes provide inadequate amounts of Omega 3