Comparing Nutrients in 500 calories RALSTON Wheat Bran flakes VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• RALSTON Wheat Bran flakes: 128g
• Cooked Ripe Red Tomatoes: 2778g

RALSTON Wheat Bran flakes have 21.7 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 500 calories - RALSTON Wheat Bran flakes or Cooked Ripe Red Tomatoes?

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.44% 4.3g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	1.73% 0.56g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	6.97% 0.11g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	9.8% 1.66g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78.7% 102g	85.7% 111g	130g per day for Men 19-50 years
Sugars	30.4% 22g	95% 69g	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	4% 2.9g	50% 36.4g	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	% 2.6g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 16g	% 0g	g per day for Men 19-50 years
Fiber	57% 21.7g	51% 19.4g	38g per day for Men 19-50 years
Protein	23.4% 13g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	75.6% 681μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	504% 6.04mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	719% 9.35mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	726% 116mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	764% 38.2mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	671% 8.7mg	169% 2.2mg	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	442% 1768μg	90% 361μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1105% 26.5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	341% 307mg	704% 633mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	73.7% 442IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	688% 103mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.46μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	5.77% 57.7mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	49% 0.44mg	231% 2.1mg	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	1084% 86.8mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	58% 244mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	193% 4.44mg	127% 2.9mg	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	98% 683mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	23.8% 808mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	50% 751mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	750% 82.5mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.088% 3.24g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of RALSTON Wheat Bran flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 6 times more Vitamin B1, 15.3 times more Vitamin B2, 7.9 times more Vitamin B3, 10.7 times more Vitamin B5, 4 times more Vitamin B6, 4.9 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.1 times more Vitamin C and 22.5 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A per 500 kcal.

Comparing minerals per 500 calories for RALSTON Wheat Bran flakes vs Cooked Ripe Red Tomatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 4.6 times more Iron, 1.5 times more Manganese, 2.5 times more Sodium and 21.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 5.3 times more Calcium, 4.7 times more Copper, 7.5 times more Potassium and 807.9 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 2 times more Omega 3 and 1.4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Sugars, 12.5 times more Fructose and 2 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Fiber per 500 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 500 kcal.