Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Tomatoes

Weight per 500 calories

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

146g

Tomatoes

2778g

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 19 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 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Tomatoes?

Macros Ratio

Protein Fat Carbs

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal

87%

Tomatoes

17%

74%

500 kcal ▼

Macro Nutrients

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs 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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2.8%2.73g

Fat

5.73%5.56g

2.73 gvs5.56 g

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

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1.94%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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5.67%0.091g

Omega 3

5.2%0.083g

0.091 gvs0.083 g

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

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7.28%1.24g

Omega 6

13%2.22g

1.24 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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90%118g

Carbohydrate

83%108g

118 gvs108 g

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

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66.6%48.3g

Sugars

101%73g

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

48.3 gvs73 g

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

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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]

NA gvs38 g

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

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Glucose

%34.7g

NA gvs34.7 g

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

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Sucrose

%0g

NA gvs0 g

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

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39.2%15g

Fiber

87.7%33.3g

15 gvs33.3 g

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

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20%11g

Protein

43.7%24.4g

11 gvs24.4 g

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

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Vitamins

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Tomatoes

41%370μg

Vitamin A

130%1167μg

RAE, retinol activity equivalents

370 μgvs1167 μg

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

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76.8%0.92mg

Vitamin B1

85.6%1.03mg

Thiamine

0.92 mgvs1.03 mg

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

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81%1.05mg

Vitamin B2

40.6%0.53mg

Riboflavin

1.05 mgvs0.53 mg

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

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77.4%12.4mg

Vitamin B3

103%16.5mg

Niacin, nicotinic acid, niacinamide

12.4 mgvs16.5 mg

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

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Vitamin B5

49.4%2.47mg

Pantothenic acid

NA mgvs2.47 mg

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

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96%1.24mg

Vitamin B6

171%2.22mg

Pyridoxine

1.24 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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124%496μg

Vitamin B9

104%417μg

Folates and Folic Acid

496 μgvs417 μg

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

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154%3.7μg

Vitamin B12

0%0μg

Cobalamin

3.7 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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25%149IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

149 IUvs0 IU

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

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1.75%0.26mg

Vitamin E

100%15mg

Tocopherols and Tocotrienols

0.26 mgvs15 mg

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

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0.37%0.44μg

Vitamin K

183%219μg

Phytomenadione or phylloquinone

0.44 μgvs219 μg

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

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Minerals

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cerealvs Tomatoes

4.82%48.2mg

Calcium

27.8%278mg

48.2 mgvs278 mg

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

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82.5%0.74mg

Copper

182%1.64mg

0.74 mgvs1.64 mg

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

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Fluoride

1.6%64μg

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

NA μgvs64 μg

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

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279%22.3mg

Iron

94%7.5mg

22.3 mgvs7.5 mg

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

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47.3%199mg

Magnesium

72.8%306mg

199 mgvs306 mg

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

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Manganese

138%3.17mg

NA 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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71%496mg

Phosphorus

95%667mg

496 mgvs667 mg

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

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23.5%798mg

Potassium

194%6583mg

798 mgvs6583 mg

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

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103%56.4μg

Selenium

0%0μg

56.4 μgvs0 μg

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

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45.4%681mg

Sodium

9.26%139mg

681 mgvs139 mg

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

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84.5%9.3mg

Zinc

43%4.72mg

9.3 mgvs4.72 mg

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

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0.3%11g

Water

71%2626g

11 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 ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Tomatoes:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 2 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 3.2 times more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, more Vitamin C, 57 times more Vitamin E and 500.3 times more Vitamin K than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B9 per 500 kcal.

Comparing minerals per 500 calories for Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal vs Tomatoes:

Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal have 3 times more Iron, more Selenium, 4.9 times more Sodium and 2 times more Zinc than Raw Ripe Red Tomatoes.
While Raw Ripe Red Tomatoes contain 5.8 times more Calcium, 2.2 times more Copper, 1.5 times more Magnesium, 1.3 times more Phosphorus, 8.2 times more Potassium and 239.5 times more Water than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes contain 2 times more Fat, 1.8 times more Omega 6, 1.5 times more Sugars, 2.2 times more Fiber and 2.2 times more Protein than Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal and Raw Ripe Red Tomatoes have similar amounts of Energy, Omega 3 and Carbohydrate per 500 kcal.
Both Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal 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 ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealTomatoesVS Cereals ready-to-eat, MALT-O-MEAL, Blueberry MUFFIN TOPS CerealCereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Cooked Ripe Red TomatoesTomatoesVS Cooked Ripe Red Tomatoes

Compare Foods

Comparing Nutrients in 500 calories Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran CerealVS Tomatoes

Weight per 500 calories

Which food has more nutrients per 500 calories - Cereals ready-to-eat, MALT-O-MEAL, Raisin Bran Cereal or Tomatoes?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: