Comparing Nutrients in 1 kilogram POST Bran Flakes VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	POST Bran Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	113% 3280kcal	5.86% 170kcal	2900kcal per day for Men 19-50 years
Fat	21.6% 21g	3% 2.9g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	0.59% 0.19g	32g per day for Men 19-50 years
Omega 3	54.4% 0.87g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	65.4% 11g	1.3% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	619% 805g	27% 35.3g	130g per day for Men 19-50 years
Sugars	257% 186g	35.6% 26g	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	18.3% 13.3g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	482% 183g	10.5% 4g	38g per day for Men 19-50 years
Protein	177% 99g	15% 8.5g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	832% 7490μg	25.6% 230μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1083% 13mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1077% 14mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1044% 167mg	42% 6.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1308% 17mg	54% 0.7mg	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	1668% 6670μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2083% 50μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	779% 701mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	222% 1330IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	51.3% 7.7mg	21.3% 3.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.7% 14μg	19% 23μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	44% 440mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	556% 5mg	46.7% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.73% 69μg	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	3500% 280mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	545% 2290mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	641% 4490mg	27% 190mg	700mg per day for Men 19-50 years
Potassium	157% 5330mg	64% 2170mg	3400mg per day for Men 19-50 years
Selenium	955% 525μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	360% 5400mg	169% 2530mg	1500mg per day for Men 19-50 years
Zinc	455% 50mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.92% 34g	25.5% 942g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Tomato Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of POST Bran Flakes versus 1 kg of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of POST Bran Flakes vs Tomato Juice with Salt:

• 1 kilogram of POST Bran Flakes has 32.6 times more Vitamin A, 13 times more Vitamin B1, 17.9 times more Vitamin B2, 24.8 times more Vitamin B3, 24.3 times more Vitamin B6, 33.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 2.4 times more Vitamin E than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C
• 1 kilogram of Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D
• Both Cereals ready-to-eat, POST Bran Flakes as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for POST Bran Flakes vs Tomato Juice with Salt:

• 1 kilogram of POST Bran Flakes has 4.4 times more Calcium, 11.9 times more Copper, 71.8 times more Iron, 20.8 times more Magnesium, 23.6 times more Phosphorus, 2.5 times more Potassium, 105 times more Selenium, 2.1 times more Sodium and 45.5 times more Zinc than Tomato Juice with Salt.
• While 1 kg of Canned Tomato Juice with Salt contains 27.7 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 1 kilogram of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of POST Bran Flakes has 19.3 times more Energy, 7.2 times more Fat, 17.4 times more Omega 3, 50.5 times more Omega 6, 22.8 times more Carbohydrate, 7.2 times more Sugars, 45.8 times more Fiber and 11.6 times more Protein than Tomato Juice with Salt.
• 1 kilogram of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein