Comparing Nutrients in 500 calories Cereals, QUAKER, corn grits, instant, plain, dry VS Tomato Puree

Weight per 500 calories

• Cereals, QUAKER, corn grits, instant, plain, dry: 146g
• Tomato Puree: 1316g

Cereals, QUAKER, corn grits, instant, plain, dry have 9 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Cereals, QUAKER, corn grits, instant, plain, dry	8%	5%	87%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Cereals, QUAKER, corn grits, instant, plain, dry	Tomato Puree	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.2% 3.1g	2.85% 2.76g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	3.3% 0.053g	1.6g per day for Men 19-50 years
Omega 6	8.03% 1.37g	6.35% 1.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	91% 118g	130g per day for Men 19-50 years
Sugars	3.04% 2.2g	87.7% 63.6g	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	0% 0g	43% 31.3g	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	% 0g	% 32.2g	g per day for Men 19-50 years
Sucrose	% 2.2g	% 0g	g per day for Men 19-50 years
Fiber	16% 6.12g	65.8% 25g	38g per day for Men 19-50 years
Protein	19% 10.7g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Cereals, QUAKER, corn grits, instant, plain, dry	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0% 0μg	38% 342μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	236% 2.84mg	27.4% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	81% 1.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	82% 13mg	121% 19.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	128% 1.66mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	64% 257μg	36% 145μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	155% 139mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.49% 0.073mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	37.3% 44.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals, QUAKER, corn grits, instant, plain, dry	Tomato Puree	Recommended Dietary Allowance
Calcium	55% 551mg	23.7% 237mg	1000mg per day for Men 19-50 years
Copper	4.86% 0.044mg	420% 3.78mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	706% 56.5mg	293% 23.4mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	72% 303mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	97% 2.22mg	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	15% 105mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	5.8% 197mg	170% 5776mg	3400mg per day for Men 19-50 years
Selenium	45.3% 25μg	16.7% 9.2μg	55μg per day for Men 19-50 years
Sodium	109% 1634mg	24.6% 368mg	1500mg per day for Men 19-50 years
Zinc	5.43% 0.6mg	43% 4.74mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	31.3% 1156g	3700g per day for Men 19-50 years

Cereals, QUAKER, Corn Grits, Instant, Plain, Dry VS Tomato Puree Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cereals, QUAKER, corn grits, instant, plain, dry or Tomato Puree?

Lets compare vitamin content per 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry vs Tomato Puree:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 8.6 times more Vitamin B1 and 1.8 times more Vitamin B9 than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain more Vitamin A, 1.5 times more Vitamin B3, 16.4 times more Vitamin B5, 8.1 times more Vitamin B6, more Vitamin C, 355.6 times more Vitamin E and more Vitamin K than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Tomato Puree provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have insufficient amounts of Vitamin A, Vitamin B5, Vitamin C, Vitamin E and Vitamin K
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cereals, QUAKER, corn grits, instant, plain, dry vs Tomato Puree:

• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry have 2.3 times more Calcium, 2.4 times more Iron, 2.7 times more Selenium and 4.4 times more Sodium than Tomato Puree.
• While 500 kcal of Canned Tomato Puree contain 86.4 times more Copper, 7.4 times more Magnesium, 7.4 times more Manganese, 5 times more Phosphorus, 29.4 times more Potassium, 7.9 times more Zinc and 110.2 times more Water than Cereals, QUAKER, corn grits, instant, plain, dry.
• 500 calories of Cereals, QUAKER, corn grits, instant, plain, dry lack sufficient amounts of Copper, Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Canned Tomato Puree contain 28.9 times more Sugars, more Fructose, 4.1 times more Fiber and 2 times more Protein than Cereals, QUAKER, corn grits, instant, plain, dry.
• Both Cereals, QUAKER, corn grits, instant, plain, dry and Tomato Puree offer comparable quantities of Energy and Carbohydrate per 500 calories.
• Both Cereals, QUAKER, corn grits, instant, plain, dry as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.