Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	13.5% 4.33g	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	76.3% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	614% 798g	130g per day for Men 19-50 years
Sugars	34.3% 25g	237% 172g	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	31.3% 22.7g	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	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 125g	g per day for Men 19-50 years
Fiber	18.4% 7g	445% 169g	38g per day for Men 19-50 years
Protein	17% 9.5g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	5231% 68mg	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	3448% 13790μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	8621% 207μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	2663% 2397mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	575% 3450IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	11% 110mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	383% 3.45mg	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	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	1507% 34.7mg	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	761% 5330mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	5848% 643mg	11mg per day for Men 19-50 years
Water	25.5% 943g	0.68% 25.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS RALSTON Wheat Bran flakes per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Ripe Red Tomatoes versus 1 kg of RALSTON Wheat 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 RALSTON Wheat Bran flakes:

• 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 22.1 times more Vitamin A, 130.9 times more Vitamin B1, 331.4 times more Vitamin B2, 170.2 times more Vitamin B3, 231 times more Vitamin B5, 86.1 times more Vitamin B6, 106.1 times more Vitamin B9, more Vitamin B12, 10.5 times more Vitamin C, more Vitamin D and 143.7 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin K per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs RALSTON Wheat Bran flakes:

• 1 kilogram of Cooked Ripe Red Tomatoes has 37.3 times more Water than RALSTON Wheat Bran flakes.
• While 1 kg of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.1 times more Calcium, 4.6 times more Copper, 99.5 times more Iron, 21.1 times more Magnesium, 33 times more Manganese, 19 times more Phosphorus, 2.9 times more Potassium, 18.4 times more Selenium, 53.3 times more Sodium and 459.5 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, RALSTON Enriched Wheat Bran flakes contains 21.7 times more Energy, 30.5 times more Fat, 43.5 times more Omega 3, 30.9 times more Omega 6, 19.9 times more Carbohydrate, 6.9 times more Sugars, 1.7 times more Fructose, 24.1 times more Fiber and 10.7 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