Comparing Nutrients in 14 ounces Tomatoes VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	45% 1302kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.96% 1.6g	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	1.87% 0.32g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	246% 319g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	102% 74g	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	7.5% 5.44g	NA	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	191% 72.6g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	70% 39.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	330% 2973μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	430% 5.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	427% 5.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	414% 66.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	519% 6.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	662% 2647μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	827% 20μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	88% 528IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	20.4% 3.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	4.63% 5.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	220% 2mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	1389% 111mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	216% 909mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	NA	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	13.6% 95mg	255% 1782mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	62.2% 2115mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	379% 208μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	143% 2143mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	180% 20mg	11mg per day for Men 19-50 years
Water	10% 375g	0.36% 13.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs POST Bran Flakes:

• Raw Ripe Red Tomatoes have more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 17.8 times more Vitamin A, 35.1 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 21.3 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs POST Bran Flakes:

• Raw Ripe Red Tomatoes have 27.8 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• While Cereals ready-to-eat, POST Bran Flakes contain 4.4 times more Calcium, 8.5 times more Copper, 103.7 times more Iron, 20.8 times more Magnesium, 18.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 108 times more Sodium and 29.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, POST Bran Flakes contain 18.2 times more Energy, 10.5 times more Fat, 14.3 times more Saturated Fat, 29 times more Omega 3, 13.9 times more Omega 6, 20.7 times more Carbohydrate, 7.1 times more Sugars, 15.3 times more Fiber and 11.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST Bran Flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.