Comparing Nutrients in 1 pound POST Bran Flakes VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	POST Bran Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	51.3% 1488kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	21.6% 28g	130g per day for Men 19-50 years
Sugars	116% 84.4g	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	218% 83g	12% 4.54g	38g per day for Men 19-50 years
Protein	80% 45g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	377% 3397μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	5.93% 0.077mg	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	5.67% 22.7μg	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	40% 36mg	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	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	20% 200mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	56.4% 0.51mg	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	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	NA	11.6% 0.27mg	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	13% 91mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Stewed Canned Tomatoes per 1 lb

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

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Stewed Canned Tomatoes:

• 1 pound of POST Bran Flakes has 83.2 times more Vitamin A, 28.3 times more Vitamin B1, 40 times more Vitamin B2, 23.4 times more Vitamin B3, 100 times more Vitamin B6, 133.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Vitamin C and 1.7 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both POST Bran Flakes and Stewed Canned Tomatoes provide similar amounts of Vitamin E per one pound.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for POST Bran Flakes vs Stewed Canned Tomatoes:

• 1 pound of POST Bran Flakes has 1.3 times more Calcium, 4.5 times more Copper, 21.1 times more Iron, 19.1 times more Magnesium, 22.5 times more Phosphorus, 2.6 times more Potassium, 87.5 times more Selenium, 2.4 times more Sodium and 29.4 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 26.9 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 12.6 times more Energy, 11.1 times more Fat, 29 times more Omega 3, 15 times more Omega 6, 13 times more Carbohydrate, 5.3 times more Sugars, 18.3 times more Fiber and 10.9 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein