Comparing Nutrients in 7 ounces OAT BRAN FLAKES, HEALTH VALLEY VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
OAT BRAN FLAKES, HEALTH VALLEY	11%	7%	82%
Tomatoes	17%	9%	74%

Macro Nutrients

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Energy	26% 754kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	6.14% 5.95g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	6.2% 2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	5.6% 0.089g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	9.95% 1.7g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	119% 155g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	60.2% 43.7g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	41.8% 16g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	35.4% 20g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	124% 1.5mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	130% 1.7mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	153% 2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	99% 397μg	7.44% 29.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	248% 5.95μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	265% 238mg	30.2% 27mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7% 1.05mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	OAT BRAN FLAKES, HEALTH VALLEY	Tomatoes	Recommended Dietary Allowance
Calcium	16% 159mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	70.3% 0.63mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	71.4% 5.7mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	250% 5.76mg	9.84% 0.23mg	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	97% 681mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20% 675mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	96% 52.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50.3% 754mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.18% 6.75g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of OAT BRAN FLAKES, HEALTH VALLEY vs Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 20.3 times more Vitamin B1, 44.7 times more Vitamin B2, 16.8 times more Vitamin B3, 10.1 times more Vitamin B5, 12.5 times more Vitamin B6, 13.3 times more Vitamin B9, more Vitamin B12 and 8.8 times more Vitamin C than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and 4.4 times more Vitamin K than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY and Raw Ripe Red Tomatoes have similar amounts of Vitamin E per 7 oz.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for OAT BRAN FLAKES, HEALTH VALLEY vs Tomatoes:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 8 times more Calcium, 5.4 times more Copper, 10.7 times more Iron, 13 times more Magnesium, 25.5 times more Manganese, 14.3 times more Phosphorus, 1.4 times more Potassium, more Selenium, 76 times more Sodium and 12.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 27.8 times more Water than Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY have 21.1 times more Energy, 15 times more Fat, 35.7 times more Saturated Fat, 15 times more Omega 3, 10.7 times more Omega 6, 20.1 times more Carbohydrate, 8.4 times more Sugars, 6.7 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Cereals ready-to-eat, OAT BRAN FLAKES, HEALTH VALLEY as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.