Comparing Nutrients in 14 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Energy	52% 1508kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	12.3% 12g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	12.4% 3.97g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	11% 0.18g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	20% 3.4g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	238% 310g	12% 15.4g	130g per day for Men 19-50 years
Sugars	120% 87.3g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	83.6% 31.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	71% 39.7g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	248% 2.98mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	260% 3.37mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	248% 39.7mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.56mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	305% 3.97mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	198% 794μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	496% 12μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	529% 476mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14% 2.1mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.95% 7.14μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Calcium	31.8% 318mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	141% 1.27mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	143% 11.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	501% 11.5mg	19.7% 0.45mg	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	194% 1361mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	39.7% 1349mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	101% 1508mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	79.4% 8.73mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.36% 13.5g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 20.3 times more Vitamin B1, 44.7 times more Vitamin B2, 16.8 times more Vitamin B3, 10.1 times more Vitamin B5, 12.5 times more Vitamin B6, 13.3 times more Vitamin B9, more Vitamin B12 and 8.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 4.4 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 14 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8 times more Calcium, 5.4 times more Copper, 10.7 times more Iron, 13 times more Magnesium, 25.5 times more Manganese, 14.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 76 times more Sodium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27.8 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 21.1 times more Energy, 15 times more Fat, 35.7 times more Saturated Fat, 15 times more Omega 3, 10.7 times more Omega 6, 20.1 times more Carbohydrate, 8.4 times more Sugars, 6.7 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.