Comparing Nutrients in 14 ounces Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	53.4% 1548kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	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	1.87% 0.32g	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	12% 15.4g	244% 317g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	% 8g	g per day for Men 19-50 years
Sucrose	% 0g	% 49.6g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	177% 67g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	72.4% 40.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	234% 2108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	1559% 18.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	2226% 29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	2247% 359mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	2365% 118mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	2076% 27mg	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	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	60.4% 54.4mg	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	14.3% 2.14mg	2129% 319mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	8.93% 10.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18% 179mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	152% 1.37mg	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	3357% 269mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	180% 754mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	302% 2115mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	66.4% 36.5μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	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	10% 375g	0.27% 10g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 2.9 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 12.6 times more Vitamin A, 127.4 times more Vitamin B1, 383.7 times more Vitamin B2, 152.5 times more Vitamin B3, 334.8 times more Vitamin B5, 85 times more Vitamin B6, 91.9 times more Vitamin B9, more Vitamin B12, 17.5 times more Vitamin C, more Vitamin D and 149 times more Vitamin E than Raw Ripe Red Tomatoes.

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

• Raw Ripe Red Tomatoes have 37.4 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Calcium, 5.8 times more Copper, 250.6 times more Iron, 17.3 times more Magnesium, 30.4 times more Manganese, 22.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 117.2 times more Sodium and 378.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 21.7 times more Energy, 16.8 times more Fat, 15.5 times more Saturated Fat, 29 times more Omega 3, 16.2 times more Omega 6, 20.5 times more Carbohydrate, 6.5 times more Sugars, 1.7 times more Fructose, 14.1 times more Fiber and 11.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.