Comparing Nutrients in 300 calories POST Bran Flakes VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• POST Bran Flakes: 92g
• Cooked Ripe Red Tomatoes: 1667g

POST Bran Flakes have 18.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - POST Bran Flakes or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	POST Bran Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	4.97% 0.08g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	5.98% 1g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	56.6% 73.6g	51.4% 67g	130g per day for Men 19-50 years
Sugars	23.5% 17g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	44% 16.7g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	16% 9.05g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	76% 685μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	99% 1.2mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	98% 1.3mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	95% 15.3mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.55mg	101% 1.3mg	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	153% 610μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	191% 4.57μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	20.3% 122IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.7% 0.7mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.07% 1.3μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	4.02% 40.2mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	51% 0.46mg	139% 1.25mg	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	320% 25.6mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	50% 209mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	NA	76% 1.75mg	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	58.7% 411mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	14.3% 488mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	33% 494mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	41.6% 4.57mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.084% 3.1g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of POST Bran Flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, POST Bran Flakes have 1.7 times more Vitamin A, 2 times more Vitamin B1, 3.5 times more Vitamin B2, 1.7 times more Vitamin B3, 2.8 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin C, 13.3 times more Vitamin E and 36.4 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for POST Bran Flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, POST Bran Flakes have 2.3 times more Iron, 1.4 times more Magnesium, 5.8 times more Selenium, 2.7 times more Sodium and 2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 4.6 times more Calcium, 2.7 times more Copper, 7.5 times more Potassium and 505.6 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cooked Ripe Red Tomatoes have similar amounts of Phosphorus per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cereals ready-to-eat, POST Bran Flakes have 2.4 times more Omega 3, 1.5 times more Omega 6 and 1.4 times more Fiber than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.4 times more Sugars and 1.7 times more Protein than Cereals ready-to-eat, POST Bran Flakes.
• Both Cereals ready-to-eat, POST Bran Flakes and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cereals ready-to-eat, POST Bran Flakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 300 kcal.