Comparing Nutrients in 7 ounces POST, GRAPE-NUTS Flakes VS 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	25.7% 746kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	7.57% 7.34g	0.23% 0.22g	97g per day for Men 19-50 years
Saturated Fat	3.1% 0.99g	0.093% 0.03g	32g per day for Men 19-50 years
Omega 3	16% 0.25g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	0.49% 0.083g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	6.12% 7.96g	130g per day for Men 19-50 years
Sugars	41.6% 30g	6.8% 4.94g	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	3.6% 2.6g	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	% 2.34g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	53.3% 20.2g	3.66% 1.4g	38g per day for Men 19-50 years
Protein	33.3% 18.7g	3.37% 1.9g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	171% 1538μg	5.3% 47.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	5.95% 0.071mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	229% 2.98mg	3.36% 0.044mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	213% 34mg	6.6% 1.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.1% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	12% 0.16mg	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	342% 1369μg	6.45% 25.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	430% 10.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	50.3% 45.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	45.6% 274IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10.7% 1.6mg	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	66% 0.6mg	16.5% 0.15mg	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	692% 55.4mg	17% 1.35mg	8mg per day for Men 19-50 years
Magnesium	47.7% 200mg	4.25% 18mg	420mg per day for Men 19-50 years
Manganese	NA	9.06% 0.21mg	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	79.4% 556mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	19.6% 667mg	12.7% 433mg	3400mg per day for Men 19-50 years
Selenium	172% 95μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	62% 933mg	1.46% 22mg	1500mg per day for Men 19-50 years
Zinc	141% 15.5mg	2.53% 0.28mg	11mg per day for Men 19-50 years
Water	0.18% 6.55g	5.06% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: POST, GRAPE-NUTS Flakes VS Cooked Ripe Red Tomatoes per 7 oz

Compare the macro and micronutrient content in 7 oz of POST, GRAPE-NUTS Flakes versus 7 oz of Cooked Ripe Red Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of POST, GRAPE-NUTS Flakes vs Cooked Ripe Red Tomatoes:

• 7 ounces of POST, GRAPE-NUTS Flakes have 32.3 times more Vitamin A, 36.1 times more Vitamin B1, 68.2 times more Vitamin B2, 32.3 times more Vitamin B3, 21.5 times more Vitamin B6, 53.1 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both POST, GRAPE-NUTS Flakes and Cooked Ripe Red Tomatoes provide similar amounts of Vitamin K per seven ounces.
• 7 ounces of POST, GRAPE-NUTS Flakes have insufficient amounts of Vitamin C
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for POST, GRAPE-NUTS Flakes vs Cooked Ripe Red Tomatoes:

• 7 ounces of POST, GRAPE-NUTS Flakes have 3.3 times more Calcium, 4 times more Copper, 41 times more Iron, 11.2 times more Magnesium, 10 times more Phosphorus, 1.5 times more Potassium, 95.6 times more Selenium, 42.7 times more Sodium and 55.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While 7 oz of Cooked Ripe Red Tomatoes contain 28.6 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST, GRAPE-NUTS Flakes have 20.9 times more Energy, 33.6 times more Fat, 64 times more Omega 3, 32.7 times more Omega 6, 20.4 times more Carbohydrate, 6.1 times more Sugars, 14.6 times more Fiber and 9.9 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein