Comparing Nutrients in 300 calories Toasted Wheat Germ CerealsVS Tomatoes

Weight per 300 calories

Toasted Wheat Germ Cereals

78.5g

Tomatoes

1667g

Toasted Wheat Germ Cereals have 21.2 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Tomatoes?

Macros Ratio

Protein Fat Carbs

Toasted Wheat Germ Cereals

28%

23%

49%

Tomatoes

17%

74%

300 kcal ▼

Macro Nutrients

Toasted Wheat Germ Cerealsvs Tomatoes

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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8.66%8.4g

Fat

3.44%3.33g

8.4 gvs3.33 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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4.5%1.44g

Saturated Fat

1.46%0.47g

1.44 gvs0.47 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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39.3%0.63g

Omega 3

3.13%0.05g

0.63 gvs0.05 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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27%4.57g

Omega 6

7.84%1.33g

4.57 gvs1.33 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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30%39g

Carbohydrate

50%65g

39 gvs65 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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8.45%6.13g

Sugars

60.5%44g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

6.13 gvs44 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

31.5%23g

≤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]

NA gvs23 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

%21g

NA gvs21 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%6.13g

Sucrose

%0g

6.13 gvs0 g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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31.2%12g

Fiber

52.6%20g

12 gvs20 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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41%23g

Protein

26%14.7g

23 gvs14.7 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Breakfast Cereals rich in Protein Buy premium vegan protein powder

Vitamins

Toasted Wheat Germ Cerealsvs Tomatoes

0.44%3.93μg

Vitamin A

77.8%700μg

RAE, retinol activity equivalents

3.93 μgvs700 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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109%1.3mg

Vitamin B1

51.4%0.62mg

Thiamine

1.3 mgvs0.62 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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49.5%0.64mg

Vitamin B2

24.4%0.32mg

Riboflavin

0.64 mgvs0.32 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27.4%4.4mg

Vitamin B3

62%9.9mg

Niacin, nicotinic acid, niacinamide

4.4 mgvs9.9 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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22%1.1mg

Vitamin B5

29.7%1.5mg

Pantothenic acid

1.1 mgvs1.5 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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59%0.77mg

Vitamin B6

103%1.33mg

Pyridoxine

0.77 mgvs1.33 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

26%7.8μg

Biotin

NA μgvs7.8 μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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69%276μg

Vitamin B9

62.5%250μg

Folates and Folic Acid

276 μgvs250 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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5.24%4.7mg

Vitamin C

254%228mg

Ascorbic acid

4.7 mgvs228 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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83.7%12.6mg

Vitamin E

60%9mg

Tocopherols and Tocotrienols

12.6 mgvs9 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.6%3.14μg

Vitamin K

110%132μg

Phytomenadione or phylloquinone

3.14 μgvs132 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Toasted Wheat Germ Cerealsvs Tomatoes

3.53%35.3mg

Calcium

16.7%167mg

35.3 mgvs167 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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54%0.49mg

Copper

109%0.98mg

0.49 mgvs0.98 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

0.96%38.3μg

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvs38.3 μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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89.2%7.14mg

Iron

56.3%4.5mg

7.14 mgvs4.5 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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60%251mg

Magnesium

43.7%183mg

251 mgvs183 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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681%15.7mg

Manganese

82.6%1.9mg

15.7 mgvs1.9 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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129%900mg

Phosphorus

57%400mg

900 mgvs400 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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22%744mg

Potassium

116%3950mg

744 mgvs3950 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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93%51μg

Selenium

0%0μg

51 μgvs0 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.14mg

Sodium

5.56%83.3mg

3.14 mgvs83.3 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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119%13mg

Zinc

25.8%2.83mg

13 mgvs2.83 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.12%4.4g

Water

42.6%1575g

4.4 gvs1575 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Toasted Wheat Germ Cereals vs Tomatoes:

Plain Toasted Wheat Germ Cereals have 2.1 times more Vitamin B1, 2 times more Vitamin B2 and 1.4 times more Vitamin E than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 178.3 times more Vitamin A, 2.3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.7 times more Vitamin B6, 48.5 times more Vitamin C and 41.9 times more Vitamin K than Plain Toasted Wheat Germ Cereals.
Both Plain Toasted Wheat Germ Cereals and Raw Ripe Red Tomatoes have similar amounts of Vitamin B9 per 300 kcal.
Both Plain Toasted Wheat Germ Cereals as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Toasted Wheat Germ Cereals vs Tomatoes:

Plain Toasted Wheat Germ Cereals have 1.6 times more Iron, 1.4 times more Magnesium, 8.2 times more Manganese, 2.3 times more Phosphorus, more Selenium and 4.6 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 4.7 times more Calcium, 2 times more Copper, 5.3 times more Potassium, 26.5 times more Sodium and 358.2 times more Water than Plain Toasted Wheat Germ Cereals.

Comparison of macro-nutrients per 300 calories:

Plain Toasted Wheat Germ Cereals have 2.5 times more Fat, 3.1 times more Saturated Fat, 12.6 times more Omega 3, 3.4 times more Omega 6 and 1.6 times more Protein than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 7.2 times more Sugars and 1.7 times more Fiber than Plain Toasted Wheat Germ Cereals.
Both Plain Toasted Wheat Germ Cereals and Raw Ripe Red Tomatoes have similar amounts of Energy per 300 kcal.
Both Plain Toasted Wheat Germ Cereals as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Toasted Wheat Germ CerealsVS Cereals, corn grits, white, regular and quick, enriched, dryTomatoesVS Cereals, corn grits, white, regular and quick, enriched, dryToasted Wheat Germ CerealsVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 300 calories Toasted Wheat Germ CerealsVS Tomatoes

Weight per 300 calories

Which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: