Comparing Nutrients in 1 kilogram Cereals ready-to-eat, POST Raisin Bran Cereal VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cereals ready-to-eat, POST Raisin Bran Cereal	8%	4%	88%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	112% 3240kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	16.5% 16g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	9.25% 2.96g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	38% 0.61g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	43.2% 7.35g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	607% 789g	31% 40g	130g per day for Men 19-50 years
Sugars	454% 329g	34.3% 25g	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% 13g	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	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	361% 137g	18.4% 7g	38g per day for Men 19-50 years
Protein	136% 76g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	422% 3800μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	500% 6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	538% 7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	531% 85mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.2% 2.06mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	615% 8mg	60.8% 0.79mg	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	848% 3390μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1042% 25μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	10% 9mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	113% 680IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cereals ready-to-eat, POST Raisin Bran Cereal	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	44% 440mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	444% 4mg	83.3% 0.75mg	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	2288% 183mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	400% 1680mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1396% 32mg	45.7% 1.05mg	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	484% 3390mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	154% 5250mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	107% 59μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	255% 3820mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	345% 38mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	2.32% 86g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cereals ready-to-eat, POST Raisin Bran Cereal vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 15.8 times more Vitamin A, 16.7 times more Vitamin B1, 31.8 times more Vitamin B2, 16 times more Vitamin B3, 1.6 times more Vitamin B5, 10.1 times more Vitamin B6, 26.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 25.3 times more Vitamin C and 1.5 times more Vitamin K than Cereals ready-to-eat, POST Raisin Bran Cereal.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.

Comparing minerals per 1 kilogram for Cereals ready-to-eat, POST Raisin Bran Cereal vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 4 times more Calcium, 5.3 times more Copper, 26.9 times more Iron, 18.7 times more Magnesium, 30.6 times more Manganese, 12.1 times more Phosphorus, 2.4 times more Potassium, 11.8 times more Selenium, 34.7 times more Sodium and 27.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Water than Cereals ready-to-eat, POST Raisin Bran Cereal.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, POST Raisin Bran Cereal have 18 times more Energy, 14.5 times more Fat, 30.5 times more Omega 3, 17.5 times more Omega 6, 19.7 times more Carbohydrate, 13.2 times more Sugars, 19.6 times more Fiber and 8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, POST Raisin Bran Cereal as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.