Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Stewed Canned Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	3.56% 103kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	5.37% 1.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	21.6% 0.35g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	30.3% 5.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19% 24.6g	244% 317g	130g per day for Men 19-50 years
Sugars	19.3% 14g	94% 68g	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	10.3% 7.46g	12.4% 9g	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	% 6.47g	% 8g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 49.6g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	177% 67g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	2076% 27mg	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	4.96% 20μg	1368% 5473μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3422% 82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	1057% 951mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	228% 1369IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	13.5% 135mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	152% 1.37mg	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	66% 5.28mg	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	598% 13.8mg	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	11.3% 79.4mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	155% 2326mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	2321% 255mg	11mg per day for Men 19-50 years
Water	9.8% 363g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS RALSTON Wheat Bran flakes per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs RALSTON Wheat Bran flakes:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 59 times more Vitamin A, 102.5 times more Vitamin B1, 208.3 times more Vitamin B2, 126.8 times more Vitamin B3, 261.4 times more Vitamin B5, 400 times more Vitamin B6, 275.8 times more Vitamin B9, more Vitamin B12, 30.3 times more Vitamin C, more Vitamin D and 96.9 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs RALSTON Wheat Bran flakes:

• 14 ounces of Stewed Canned Tomatoes have 36.2 times more Water than RALSTON Wheat Bran flakes.
• While 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 1.3 times more Calcium, 3.1 times more Copper, 50.9 times more Iron, 15.8 times more Magnesium, 58.8 times more Manganese, 26.7 times more Phosphorus, 3 times more Potassium, 15.3 times more Selenium, 2.7 times more Sodium and 378.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 15 times more Energy, 17.7 times more Fat, 29 times more Omega 3, 17.5 times more Omega 6, 12.9 times more Carbohydrate, 4.9 times more Sugars, 16.9 times more Fiber and 11.2 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and RALSTON Wheat Bran flakes offer comparable quantities of Fructose per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein