Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS POST Bran Flakes

Macros Ratio

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

Macro Nutrients

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	16% 465kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	1.77% 0.57g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	9.26% 1.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	87.8% 114g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	36.4% 26.4g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	68.3% 26g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	25% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	118% 1062μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	185% 2.4mg	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	4.6% 18.4μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	36% 32.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	31.4% 189IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.3% 0.79mg	7.28% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	6.24% 62.4mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	78.7% 0.71mg	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	12% 0.96mg	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	77.3% 325mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	NA	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	5.67% 39.7mg	91% 636mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	51% 765mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.13% 4.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS POST Bran Flakes per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Ripe Red Tomatoes versus 5 oz of POST Bran Flakes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs POST Bran Flakes:

• 5 ounces of Cooked Ripe Red Tomatoes have more Vitamin C and 2 times more Vitamin K than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 31.2 times more Vitamin A, 36.1 times more Vitamin B1, 63.6 times more Vitamin B2, 31.4 times more Vitamin B3, 21.5 times more Vitamin B6, 51.3 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D
• 5 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs POST Bran Flakes:

• 5 ounces of Cooked Ripe Red Tomatoes have 27.7 times more Water than POST Bran Flakes.
• While 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 4 times more Calcium, 6.7 times more Copper, 41.2 times more Iron, 25.4 times more Magnesium, 16 times more Phosphorus, 2.4 times more Potassium, 105 times more Selenium, 49.1 times more Sodium and 35.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Cereals ready-to-eat, POST Bran Flakes contain 18.2 times more Energy, 19.1 times more Fat, 43.5 times more Omega 3, 26.5 times more Omega 6, 20.1 times more Carbohydrate, 7.5 times more Sugars, 26.1 times more Fiber and 10.4 times more Protein than Cooked Ripe Red Tomatoes.
• 5 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein