Comparing Nutrients in 1 kilogram Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	34.6% 33.6g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	13.5% 4.33g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	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	30% 39g	614% 798g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	% 20g	g per day for Men 19-50 years
Sucrose	% 0g	% 125g	g per day for Men 19-50 years
Fiber	31.6% 12g	445% 169g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	182% 102g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	590% 5310μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	3928% 47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	5608% 73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	5660% 906mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	5960% 298mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	5231% 68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	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	152% 137mg	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	36% 5.4mg	5364% 805mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	22.5% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	10% 100mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	383% 3.45mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	8459% 677mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	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	34.3% 240mg	761% 5330mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	185% 6300mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	391% 5860mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	5848% 643mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.68% 25.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs RALSTON Wheat Bran flakes:

• Raw Ripe Red Tomatoes have 2.9 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 12.6 times more Vitamin A, 127.4 times more Vitamin B1, 383.7 times more Vitamin B2, 152.5 times more Vitamin B3, 334.8 times more Vitamin B5, 85 times more Vitamin B6, 91.9 times more Vitamin B9, more Vitamin B12, 17.5 times more Vitamin C, more Vitamin D and 149 times more Vitamin E than Raw Ripe Red Tomatoes.

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

• Raw Ripe Red Tomatoes have 37.4 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Calcium, 5.8 times more Copper, 250.6 times more Iron, 17.3 times more Magnesium, 30.4 times more Manganese, 22.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 117.2 times more Sodium and 378.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 21.7 times more Energy, 16.8 times more Fat, 15.5 times more Saturated Fat, 29 times more Omega 3, 16.2 times more Omega 6, 20.5 times more Carbohydrate, 6.5 times more Sugars, 1.7 times more Fructose, 14.1 times more Fiber and 11.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.