Comparing Nutrients in 500 calories Tomatoes VS Cereals, QUAKER, Instant Grits, Butter flavor, dry

Weight per 500 calories

• Tomatoes: 2778g
• Cereals, QUAKER, Instant Grits, Butter flavor, dry: 136g

Cereals, QUAKER, Instant Grits, Butter flavor, dry have 20.5 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Tomatoes or Cereals, QUAKER, Instant Grits, Butter flavor, dry?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cereals, QUAKER, Instant Grits, Butter flavor, dry	8%	13%	79%

Macro Nutrients

	Tomatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	7.88% 7.64g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	11% 3.5g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	NA	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	78% 101g	130g per day for Men 19-50 years
Sugars	101% 73g	1.64% 1.2g	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	52.5% 38g	NA	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	16.8% 6.37g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Vitamin A	130% 1167μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	90% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	72% 0.93mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	71.6% 11.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	58% 232μg	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	423% 381mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	100% 15mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cereals, QUAKER, Instant Grits, Butter flavor, dry	Recommended Dietary Allowance
Calcium	27.8% 278mg	56% 560mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	NA	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	508% 40.7mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	7.42% 31mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	NA	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	95% 667mg	22.3% 156mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	4.82% 164mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	108% 1622mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	8.13% 0.89mg	11mg per day for Men 19-50 years
Water	71% 2626g	0.24% 8.93g	3700g per day for Men 19-50 years

Tomatoes VS Cereals, QUAKER, Instant Grits, Butter Flavor, Dry Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Tomatoes or Cereals, QUAKER, Instant Grits, Butter flavor, dry?

Lets compare vitamin content per 500 calories of Tomatoes vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 500 calories of Tomatoes have 1.4 times more Vitamin B3, 12.6 times more Vitamin B6, 1.8 times more Vitamin B9, more Vitamin C and 58.3 times more Vitamin E than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 1.8 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, Instant Grits, Butter flavor, dry provide similar amounts of Vitamin B1 per 500 calories.
• 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin C and Vitamin E
• Both Raw Ripe Red Tomatoes as well as Cereals, QUAKER, Instant Grits, Butter flavor, dry have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Tomatoes vs Cereals, QUAKER, Instant Grits, Butter flavor, dry:

• 500 calories of Tomatoes have 9.8 times more Magnesium, 4.3 times more Phosphorus, 40.2 times more Potassium, 5.3 times more Zinc and 294 times more Water than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 2 times more Calcium, 5.4 times more Iron and 11.7 times more Sodium than Raw Ripe Red Tomatoes.
• 500 calories of Cereals, QUAKER, Instant Grits, Butter flavor, dry lack sufficient amounts of Magnesium, Potassium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Tomatoes have 61.3 times more Sugars, 5.2 times more Fiber and 2.2 times more Protein than Cereals, QUAKER, Instant Grits, Butter flavor, dry.
• While 500 kcal of Cereals, QUAKER, Instant Grits, Butter flavor, dry contain 4.5 times more Saturated Fat than Raw Ripe Red Tomatoes.
• Both Tomatoes and Cereals, QUAKER, Instant Grits, Butter flavor, dry offer comparable quantities of Energy and Carbohydrate per 500 calories.