Comparing Nutrients in 7 ounces POST Bran Flakes VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Tomato Paste	18%	4%	78%

Macro Nutrients

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Energy	22.4% 651kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	4.3% 4.17g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	10.8% 0.17g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	13% 2.2g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 160g	29% 37.5g	130g per day for Men 19-50 years
Sugars	51% 37g	33.3% 24g	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	16% 11.6g	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	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	96% 36.3g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	35% 19.6g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Vitamin A	165% 1486μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	215% 2.58mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	214% 2.78mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	260% 3.37mg	33% 0.43mg	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	331% 1324μg	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	413% 9.92μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	44% 264IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	10% 1.53mg	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.3% 2.78μg	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Tomato Paste	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	110% 0.99mg	80.5% 0.72mg	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	695% 55.6mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	108% 454mg	20% 83.3mg	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	127% 891mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	31% 1058mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	189% 104μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	71.4% 1072mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	90% 9.92mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of POST Bran Flakes versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of POST Bran Flakes vs Tomato Paste:

• 7 ounces of POST Bran Flakes have 9.9 times more Vitamin A, 21.7 times more Vitamin B1, 9.2 times more Vitamin B2, 5.4 times more Vitamin B3, 7.9 times more Vitamin B6, 55.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain more Vitamin C, 5.6 times more Vitamin E and 8.1 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 7 ounces of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 7 ounces of Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D

Comparing minerals per 7 ounces for POST Bran Flakes vs Tomato Paste:

• 7 ounces of POST Bran Flakes have 1.2 times more Calcium, 1.4 times more Copper, 9.4 times more Iron, 5.5 times more Magnesium, 5.4 times more Phosphorus, 9.9 times more Selenium, 9.2 times more Sodium and 7.9 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 1.9 times more Potassium than Cereals ready-to-eat, POST Bran Flakes.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of POST Bran Flakes have 4 times more Energy, 4.5 times more Fat, 12.4 times more Omega 3, 7.3 times more Omega 6, 4.3 times more Carbohydrate, 1.5 times more Sugars, 4.5 times more Fiber and 2.3 times more Protein than Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6