Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	113% 3280kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	21.6% 21g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	65.4% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	619% 805g	130g per day for Men 19-50 years
Sugars	34.3% 25g	257% 186g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	482% 183g	38g per day for Men 19-50 years
Protein	17% 9.5g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	832% 7490μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	1083% 13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	1077% 14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	1044% 167mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	1308% 17mg	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	32.5% 130μg	1668% 6670μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2083% 50μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	222% 1330IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	51.3% 7.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	11.7% 14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	11% 110mg	44% 440mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	556% 5mg	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	85% 6.8mg	3500% 280mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	545% 2290mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	641% 4490mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	157% 5330mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	955% 525μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	360% 5400mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	455% 50mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.92% 34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS POST Bran Flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs POST Bran Flakes:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin C and 2 times more Vitamin K than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 31.2 times more Vitamin A, 36.1 times more Vitamin B1, 63.6 times more Vitamin B2, 31.4 times more Vitamin B3, 21.5 times more Vitamin B6, 51.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 1 kilogram of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs POST Bran Flakes:

• 1 kilogram of Cooked Ripe Red Tomatoes has 27.7 times more Water than POST Bran Flakes.
• While 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 4 times more Calcium, 6.7 times more Copper, 41.2 times more Iron, 25.4 times more Magnesium, 16 times more Phosphorus, 2.4 times more Potassium, 105 times more Selenium, 49.1 times more Sodium and 35.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Cereals ready-to-eat, POST Bran Flakes contains 18.2 times more Energy, 19.1 times more Fat, 43.5 times more Omega 3, 26.5 times more Omega 6, 20.1 times more Carbohydrate, 7.5 times more Sugars, 26.1 times more Fiber and 10.4 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein