Comparing Nutrients in 500 calories POST, GRAPE-NUTS Flakes VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• POST, GRAPE-NUTS Flakes: 133g
• Cooked Ripe Red Tomatoes: 2778g

POST, GRAPE-NUTS Flakes have 20.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	85.7% 111g	130g per day for Men 19-50 years
Sugars	28% 20.2g	95% 69g	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	NA	50% 36.4g	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	NA	% 32.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.7% 13.6g	51% 19.4g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	115% 1031μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	169% 2.2mg	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	229% 918μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	288% 6.9μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	30.6% 184IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.2% 1.08mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	231% 2.1mg	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	464% 37mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	NA	127% 2.9mg	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	53% 372mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	71% 2621g	3700g per day for Men 19-50 years

POST, GRAPE-NUTS Flakes VS Cooked Ripe Red Tomatoes Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - POST, GRAPE-NUTS Flakes or Cooked Ripe Red Tomatoes?

Lets compare vitamin content per 500 calories of POST, GRAPE-NUTS Flakes vs Cooked Ripe Red Tomatoes:

• 500 calories of POST, GRAPE-NUTS Flakes have 1.5 times more Vitamin A, 1.7 times more Vitamin B1, 3.3 times more Vitamin B2, 1.5 times more Vitamin B3, 2.5 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain more Vitamin C, 14.4 times more Vitamin E and 22.5 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 500 calories of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 500 calories for POST, GRAPE-NUTS Flakes vs Cooked Ripe Red Tomatoes:

• 500 calories of POST, GRAPE-NUTS Flakes have 2 times more Iron, 4.6 times more Selenium, 2 times more Sodium and 2.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 6.4 times more Calcium, 5.2 times more Copper, 1.9 times more Magnesium, 2.1 times more Phosphorus, 13.6 times more Potassium and 597.2 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 500 calories of POST, GRAPE-NUTS Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of POST, GRAPE-NUTS Flakes have 3.1 times more Omega 3 and 1.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While 500 kcal of Cooked Ripe Red Tomatoes contain 3.4 times more Sugars, 1.4 times more Fiber and 2.1 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cooked Ripe Red Tomatoes offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6