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

Weight per 500 calories

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

POST, GRAPE-NUTS Flakes have 20.9 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 - POST, GRAPE-NUTS Flakes or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
POST, GRAPE-NUTS Flakes	9%	8%	83%
Tomatoes	17%	9%	74%

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.07% 4.92g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	2.08% 0.66g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84% 109g	83% 108g	130g per day for Men 19-50 years
Sugars	28% 20.2g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	35.7% 13.6g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	22.3% 12.5g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	115% 1031μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	144% 1.73mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	153% 2mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	174% 2.26mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	229% 918μg	104% 417μg	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	423% 381mg	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	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	4.8% 48mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	44.3% 0.4mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	32% 134mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	NA	138% 3.17mg	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	95% 667mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	41.7% 625mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	94% 10.4mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	71% 2626g	3700g per day for Men 19-50 years

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 1.7 times more Vitamin B1, 3.8 times more Vitamin B2, 1.4 times more Vitamin B3, 2.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin C, 13.9 times more Vitamin E and 63.5 times more Vitamin K than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B6 per 500 kcal.

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

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 4.9 times more Iron, more Selenium, 4.5 times more Sodium and 2.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.8 times more Calcium, 4.1 times more Copper, 2.3 times more Magnesium, 1.8 times more Phosphorus, 14.7 times more Potassium and 598.3 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 2 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.6 times more Sugars, 2.5 times more Fiber and 2 times more Protein than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Raw Ripe Red Tomatoes have similar amounts of Energy, Fat, Omega 6 and Carbohydrate per 500 kcal.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.