Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	15.7% 15.2g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	6.14% 1.96g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	34.6% 5.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	278% 362g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	107% 78g	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	8.2% 5.94g	14.2% 10.3g	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	% 5.35g	% 9.16g	g per day for Men 19-50 years
Sucrose	% 0g	% 56.7g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	202% 76.7g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	82.7% 46.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	12% 109μg	268% 2409μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	1781% 21.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	2544% 33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	2568% 411mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	2703% 135mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	2373% 31mg	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	14.7% 59μg	1564% 6255μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	3910% 94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	1208% 1087mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	261% 1565IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	2433% 365mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	10.2% 12.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	5% 50mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	174% 1.56mg	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	38.6% 3.1mg	3837% 307mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	205% 862mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	684% 15.7mg	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	18% 127mg	345% 2418mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	84% 2858mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	76% 41.7μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	177% 2658mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	2653% 292mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.31% 11.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS RALSTON Wheat Bran flakes per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Ripe Red Tomatoes versus 1 lb of RALSTON Wheat Bran flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs RALSTON Wheat Bran flakes:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 22.1 times more Vitamin A, 130.9 times more Vitamin B1, 331.4 times more Vitamin B2, 170.2 times more Vitamin B3, 231 times more Vitamin B5, 86.1 times more Vitamin B6, 106.1 times more Vitamin B9, more Vitamin B12, 10.5 times more Vitamin C, more Vitamin D and 143.7 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and RALSTON Wheat Bran flakes provide similar amounts of Vitamin K per one pound.
• 1 pound of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs RALSTON Wheat Bran flakes:

• 1 pound of Cooked Ripe Red Tomatoes has 37.3 times more Water than RALSTON Wheat Bran flakes.
• While 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 4.1 times more Calcium, 4.6 times more Copper, 99.5 times more Iron, 21.1 times more Magnesium, 33 times more Manganese, 19 times more Phosphorus, 2.9 times more Potassium, 18.4 times more Selenium, 53.3 times more Sodium and 459.5 times more Zinc than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 lb of Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contains 21.7 times more Energy, 30.5 times more Fat, 43.5 times more Omega 3, 30.9 times more Omega 6, 19.9 times more Carbohydrate, 6.9 times more Sugars, 1.7 times more Fructose, 24.1 times more Fiber and 10.7 times more Protein than Cooked Ripe Red Tomatoes.
• 1 pound of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein