Comparing Nutrients in 1 pound POST Bran Flakes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Energy	51.3% 1488kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	1.4% 0.45g	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	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	66% 85.8g	130g per day for Men 19-50 years
Sugars	116% 84.4g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	NA	% 1.36g	g per day for Men 19-50 years
Fiber	218% 83g	49% 18.6g	38g per day for Men 19-50 years
Protein	80% 45g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	377% 3397μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Calcium	20% 200mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	184% 1.66mg	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	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	NA	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	135% 4599mg	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	18% 268mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	9% 333g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of POST Bran Flakes has 9.9 times more Vitamin A, 21.7 times more Vitamin B1, 9.2 times more Vitamin B2, 5.4 times more Vitamin B3, 7.9 times more Vitamin B6, 55.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin C, 5.6 times more Vitamin E and 8.1 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

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

• 1 pound of POST Bran Flakes has 1.2 times more Calcium, 1.4 times more Copper, 9.4 times more Iron, 5.5 times more Magnesium, 5.4 times more Phosphorus, 9.9 times more Selenium, 9.2 times more Sodium and 7.9 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.9 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 times more Energy, 4.5 times more Fat, 12.4 times more Omega 3, 7.3 times more Omega 6, 4.3 times more Carbohydrate, 1.5 times more Sugars, 4.5 times more Fiber and 2.3 times more Protein than Tomato Paste.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6