Comparing Nutrients in 1 kilogram OAT BRAN FLAKES, HEALTH VALLEY VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	131% 3800kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	31.3% 10g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	50% 8.5g	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	600% 780g	31% 40g	130g per day for Men 19-50 years
Sugars	303% 220g	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	211% 80g	18.4% 7g	38g per day for Men 19-50 years
Protein	179% 100g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	625% 7.5mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	654% 8.5mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	625% 100mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.96mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	769% 10mg	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	500% 2000μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1250% 30μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1333% 1200mg	253% 228mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	35.3% 5.3mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	15% 18μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	80% 800mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	354% 3.2mg	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	360% 29mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1262% 29mg	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	490% 3430mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	100% 3400mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	482% 265μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	253% 3800mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	200% 22mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.92% 34g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of OAT BRAN FLAKES, HEALTH VALLEY vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 20.8 times more Vitamin B1, 38.6 times more Vitamin B2, 18.8 times more Vitamin B3, 6.9 times more Vitamin B5, 12.7 times more Vitamin B6, 15.4 times more Vitamin B9, more Vitamin B12 and 5.3 times more Vitamin C than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and 1.6 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Cooked Ripe Red Tomatoes have similar amounts of Vitamin E per 1 kg.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for OAT BRAN FLAKES, HEALTH VALLEY vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 7.3 times more Calcium, 4.3 times more Copper, 4.2 times more Iron, 15.9 times more Magnesium, 27.6 times more Manganese, 12.3 times more Phosphorus, 1.6 times more Potassium, 53 times more Selenium, 34.5 times more Sodium and 15.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 27.7 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 21.1 times more Energy, 27.3 times more Fat, 66.7 times more Saturated Fat, 22.5 times more Omega 3, 20.3 times more Omega 6, 19.5 times more Carbohydrate, 8.8 times more Sugars, 11.4 times more Fiber and 10.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.