Comparing Nutrients in 1 pound POST Bran Flakes VS Tomato Powder

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Tomato Powder	15%	1%	84%

Macro Nutrients

	POST Bran Flakes	Tomato Powder	Recommended Dietary Allowance
Energy	51.3% 1488kcal	47.2% 1370kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	4.56% 0.78g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	261% 339g	130g per day for Men 19-50 years
Sugars	116% 84.4g	275% 199g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	218% 83g	197% 75g	38g per day for Men 19-50 years
Protein	80% 45g	105% 58.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Tomato Powder	Recommended Dietary Allowance
Vitamin A	377% 3397μg	434% 3910μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	345% 4.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	266% 3.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	259% 41.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	341% 17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	159% 2.07mg	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	756% 3025μg	136% 544μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	945% 22.7μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	588% 529mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	101% 603IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	23.3% 3.5mg	370% 55.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	184% 221μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Tomato Powder	Recommended Dietary Allowance
Calcium	20% 200mg	75.3% 753mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	625% 5.63mg	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	1588% 127mg	259% 20.7mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	192% 807mg	420mg per day for Men 19-50 years
Manganese	NA	385% 8.85mg	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	291% 2037mg	191% 1338mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	257% 8741mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	40.5% 608mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	70.5% 7.76mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Tomato Powder per 1 lb

Compare the macro and micronutrient content in 1 lb of POST Bran Flakes versus 1 lb of Tomato Powder to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Tomato Powder:

• 1 pound of POST Bran Flakes has 1.4 times more Vitamin B1, 1.8 times more Vitamin B2, 1.8 times more Vitamin B3, 3.7 times more Vitamin B6, 5.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Powder.
• While 1 lb of Tomato Powder contains more Vitamin C, 15.9 times more Vitamin E and 34.9 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Tomato Powder provide similar amounts of Vitamin A per one pound.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Tomato Powder have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for POST Bran Flakes vs Tomato Powder:

• 1 pound of POST Bran Flakes has 6.1 times more Iron, 1.3 times more Magnesium, 1.5 times more Phosphorus, 9.9 times more Selenium, 4 times more Sodium and 2.9 times more Zinc than Tomato Powder.
• While 1 lb of Tomato Powder contains 3.8 times more Calcium, 2.5 times more Copper and 3.6 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 4.8 times more Fat, 12.4 times more Omega 3 and 6.5 times more Omega 6 than Tomato Powder.
• While 1 lb of Tomato Powder contains 2.4 times more Sugars and 1.3 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Tomato Powder offer comparable quantities of Energy, Carbohydrate and Fiber per one pound.
• 1 pound of Tomato Powder provide inadequate amounts of Omega 3 and Omega 6