Comparing Nutrients in 100 grams POST, GRAPE-NUTS Flakes VS Stewed Canned Tomatoes

Macros Ratio

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

Macro Nutrients

	POST, GRAPE-NUTS Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	13% 376kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	8% 0.13g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 82g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	21% 15g	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	g per day for Men 19-50 years
Sucrose	NA	% 0.02g	g per day for Men 19-50 years
Fiber	27% 10g	2.63% 1g	38g per day for Men 19-50 years
Protein	16.8% 9.4g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	POST, GRAPE-NUTS Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	86% 775μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	115% 1.5mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	108% 17mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	1.3% 0.017mg	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	173% 690μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	217% 5.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	8.78% 7.9mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	23% 138IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.4% 0.81mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.17% 2.6μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST, GRAPE-NUTS Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	3.6% 36mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	33.3% 0.3mg	12.4% 0.11mg	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	349% 28mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	24% 101mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	40% 280mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	87% 47.8μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	31.3% 470mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	71% 7.8mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.089% 3.3g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of POST, GRAPE-NUTS Flakes vs Stewed Canned Tomatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 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.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin C than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin E and Vitamin K per 100 g.

Comparing minerals per 100 grams for POST, GRAPE-NUTS Flakes vs Stewed Canned Tomatoes:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 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.
• While Stewed Canned Ripe Red Tomatoes contain 27.7 times more Water than Cereals ready-to-eat, POST, GRAPE-NUTS Flakes.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes and Stewed Canned Ripe Red Tomatoes have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cereals ready-to-eat, POST, GRAPE-NUTS Flakes have 14.5 times more Energy, 19.5 times more Fat, 19.2 times more Saturated 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.
• Both Cereals ready-to-eat, POST, GRAPE-NUTS Flakes as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.