Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with saltVS Tomatoes

Weight per 500 calories

Cereals, farina, enriched, cooked with water, with salt

943g

Tomatoes

2778g

Cereals, farina, enriched, cooked with water, with salt have 2.9 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals, farina, enriched, cooked with water, with salt

13%

81%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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3.3%3.2g

Fat

5.73%5.56g

3.2 gvs5.56 g

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

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1.95%0.62g

Saturated Fat

2.43%0.78g

0.62 gvs0.78 g

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

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4.13%0.066g

Omega 3

5.2%0.083g

0.066 gvs0.083 g

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

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6.6%1.12g

Omega 6

13%2.22g

1.12 gvs2.22 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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79.2%103g

Carbohydrate

83%108g

103 gvs108 g

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

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9.9%7.17g

Sugars

101%73g

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

7.17 gvs73 g

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

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0%0g

Fructose

52.5%38g

≤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]

0 gvs38 g

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

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%0g

Glucose

%34.7g

0 gvs34.7 g

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

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%0.66g

Sucrose

%0g

0.66 gvs0 g

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

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20%7.55g

Fiber

87.7%33.3g

7.55 gvs33.3 g

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

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30.7%17g

Protein

43.7%24.4g

17 gvs24.4 g

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

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Vitamins

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

0%0μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

0 μgvs1167 μg

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

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99%1.2mg

Vitamin B1

85.6%1.03mg

Thiamine

1.2 mgvs1.03 mg

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

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47%0.61mg

Vitamin B2

40.6%0.53mg

Riboflavin

0.61 mgvs0.53 mg

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

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88%14mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

14 mgvs16.5 mg

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

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48.3%2.4mg

Vitamin B5

49.4%2.47mg

Pantothenic acid

2.4 mgvs2.47 mg

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

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69.7%0.91mg

Vitamin B6

171%2.22mg

Pyridoxine

0.91 mgvs2.22 mg

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

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Vitamin B7

43.4%13μg

Biotin

NA μgvs13 μg

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

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182%726μg

Vitamin B9

104%417μg

Folates and Folic Acid

726 μgvs417 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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0%0mg

Vitamin C

423%381mg

Ascorbic acid

0 mgvs381 mg

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

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Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

NA IUvs0 IU

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

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2.5%0.38mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.38 mgvs15 mg

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

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0%0μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

0 μgvs219 μg

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

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Minerals

Cereals, farina, enriched, cooked with water, with saltvs Tomatoes

92%915mg

Calcium

27.8%278mg

915 mgvs278 mg

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

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43%0.39mg

Copper

182%1.64mg

0.39 mgvs1.64 mg

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

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12%478μg

Fluoride

1.6%64μg

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

478 μgvs64 μg

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

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629%50.3mg

Iron

94%7.5mg

50.3 mgvs7.5 mg

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

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15.7%66mg

Magnesium

72.8%306mg

66 mgvs306 mg

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

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80.4%1.85mg

Manganese

138%3.17mg

1.85 mgvs3.17 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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50%349mg

Phosphorus

95%667mg

349 mgvs667 mg

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

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6.4%217mg

Potassium

194%6583mg

217 mgvs6583 mg

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

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51.5%28.3μg

Selenium

0%0μg

28.3 μgvs0 μg

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

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79.2%1189mg

Sodium

9.26%139mg

1189 mgvs139 mg

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

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19.7%2.17mg

Zinc

43%4.72mg

2.17 mgvs4.72 mg

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

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22%817g

Water

71%2626g

817 gvs2626 g

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

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Lets compare vitamin content per 500 calories of Cereals, farina, enriched, cooked with water, with salt vs Tomatoes:

Cereals, farina, enriched, cooked with water, with salt have 1.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain more Vitamin A, 2.5 times more Vitamin B6, more Vitamin C, 39.8 times more Vitamin E and more Vitamin K than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B5 per 500 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 500 kcal.

Comparing minerals per 500 calories for Cereals, farina, enriched, cooked with water, with salt vs Tomatoes:

Cereals, farina, enriched, cooked with water, with salt have 3.3 times more Calcium, 7.5 times more Fluoride, 6.7 times more Iron, more Selenium and 8.6 times more Sodium than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 4.2 times more Copper, 4.6 times more Magnesium, 1.7 times more Manganese, 1.9 times more Phosphorus, 30.3 times more Potassium, 2.2 times more Zinc and 3.2 times more Water than Cereals, farina, enriched, cooked with water, with salt.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes contain 1.7 times more Fat, 1.3 times more Omega 3, 2 times more Omega 6, 10.2 times more Sugars, more Fructose, 4.4 times more Fiber and 1.4 times more Protein than Cereals, farina, enriched, cooked with water, with salt.
Both Cereals, farina, enriched, cooked with water, with salt and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Cereals, farina, enriched, cooked with water, with salt as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cereals, farina, enriched, cooked with water, with saltVS Cereals, MALT-O-MEAL, chocolate, dryTomatoesVS Cereals, MALT-O-MEAL, chocolate, dryCereals, farina, enriched, cooked with water, with saltVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals, farina, enriched, cooked with water, with saltVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals, farina, enriched, cooked with water, with salt or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: