Comparing Nutrients in 1 pound POST Bran Flakes VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	POST Bran Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	51.3% 1488kcal	2.35% 68kcal	2900kcal per day for Men 19-50 years
Fat	9.82% 9.53g	0.37% 0.36g	97g per day for Men 19-50 years
Saturated Fat	5.67% 1.8g	0.16% 0.05g	32g per day for Men 19-50 years
Omega 3	24.7% 0.39g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	29.6% 5.04g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	281% 365g	12.6% 16.4g	130g per day for Men 19-50 years
Sugars	116% 84.4g	NA	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	NA	38g per day for Men 19-50 years
Protein	80% 45g	5.6% 3.13g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	377% 3397μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	491% 5.9mg	13% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	488% 6.35mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	473% 75.7mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	593% 7.7mg	36% 0.47mg	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	10.2% 41μg	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	31.2% 28mg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.3% 6.35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	20% 200mg	9.07% 91mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	45.4% 0.41mg	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	14.7% 1.18mg	8mg per day for Men 19-50 years
Magnesium	247% 1039mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	NA	26% 0.6mg	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	9.07% 63.5mg	700mg per day for Men 19-50 years
Potassium	71% 2418mg	14.3% 485mg	3400mg per day for Men 19-50 years
Selenium	433% 238μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	163% 2449mg	121% 1819mg	1500mg per day for Men 19-50 years
Zinc	206% 22.7mg	5.36% 0.59mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Canned Tomatoes with Green Chilies per 1 lb

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

Lets compare vitamin content per 1 pound of POST Bran Flakes vs Canned Tomatoes with Green Chilies:

• 1 pound of POST Bran Flakes has 37.5 times more Vitamin A, 38.2 times more Vitamin B1, 73.7 times more Vitamin B2, 26.1 times more Vitamin B3, 16.5 times more Vitamin B6, 74.1 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains more Vitamin C than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of POST Bran Flakes have insufficient amounts of Vitamin C
• 1 pound of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for POST Bran Flakes vs Canned Tomatoes with Green Chilies:

• 1 pound of POST Bran Flakes has 2.2 times more Calcium, 5.6 times more Copper, 107.7 times more Iron, 20.8 times more Magnesium, 32.1 times more Phosphorus, 5 times more Potassium, 131.3 times more Selenium, 1.3 times more Sodium and 38.5 times more Zinc than Canned Tomatoes with Green Chilies.
• While 1 lb of Canned Red Ripe Tomatoes with Green Chilies contains 27.7 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 1 pound of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of POST Bran Flakes has 21.9 times more Energy, 26.3 times more Fat, 87 times more Omega 3, 38.3 times more Omega 6, 22.2 times more Carbohydrate and 14.3 times more Protein than Canned Tomatoes with Green Chilies.
• 1 pound of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein