Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS POST, GRAPE-NUTS Flakes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
POST, GRAPE-NUTS Flakes	9%	8%	83%

Macro Nutrients

	Stewed Canned Tomatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Energy	1.27% 37kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	11.4% 1.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	89.4% 116g	130g per day for Men 19-50 years
Sugars	6.9% 5g	29.7% 21.5g	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	3.68% 2.66g	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	38% 14.5g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	23.8% 13.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	122% 1099μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	164% 2.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	152% 24.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	185% 2.4mg	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	1.77% 7.1μg	245% 978μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	307% 7.37μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	32.6% 196IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	7.65% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	POST, GRAPE-NUTS Flakes	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	47.2% 0.43mg	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	23.6% 1.9mg	494% 39.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	34% 143mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	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	4.05% 28.3mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	123% 67.8μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	44.4% 666mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	101% 11mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.13% 4.68g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS POST, GRAPE-NUTS Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of POST, GRAPE-NUTS Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs POST, GRAPE-NUTS Flakes:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than POST, GRAPE-NUTS Flakes.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 86.1 times more Vitamin A, 28.3 times more Vitamin B1, 42.9 times more Vitamin B2, 24.1 times more Vitamin B3, 100 times more Vitamin B6, 138 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and POST, GRAPE-NUTS Flakes provide similar amounts of Vitamin E per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 5 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs POST, GRAPE-NUTS Flakes:

• 5 ounces of Stewed Canned Tomatoes have 27.7 times more Water than POST, GRAPE-NUTS Flakes.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 2.7 times more Copper, 21 times more Iron, 8.4 times more Magnesium, 14 times more Phosphorus, 1.6 times more Potassium, 79.7 times more Selenium, 2.1 times more Sodium and 45.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and POST, GRAPE-NUTS Flakes contain similar levels of Calcium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Flakes contain 14.5 times more Energy, 19.5 times more Fat, 42.7 times more Omega 3, 18.5 times more Omega 6, 13.2 times more Carbohydrate, 4.3 times more Sugars, 10.2 times more Fiber and 10.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein