Comparing Nutrients in 100 calories POST, GRAPE-NUTS Flakes VS Tomatoes

Weight per 100 calories

• POST, GRAPE-NUTS Flakes: 26.6g
• Tomatoes: 556g

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 100 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	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1% 0.98g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.15% 0.36g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.8% 22g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	5.58% 4.04g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.14% 2.7g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	4.46% 2.5g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	23% 206μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.7% 0.4mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.57mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	46% 184μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	57.6% 1.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	6.1% 36.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.44% 0.22mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	0.96% 9.57mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	8.87% 0.08mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	93% 7.42mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.4% 27mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	NA	27.5% 0.63mg	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	10.6% 74.5mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	2.63% 89.4mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.33% 125mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	19% 2.07mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.024% 0.88g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 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 100 kcal.

Comparing minerals per 100 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 100 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 100 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 100 kcal.