Comparing Nutrients in 7 ounces Tomatoes VS RALSTON Wheat Bran flakes

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
RALSTON Wheat Bran flakes	10%	8%	82%

Macro Nutrients

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.7% 774kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	6.87% 6.67g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	2.7% 0.86g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	10.8% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	15% 2.57g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	122% 158g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	47% 34g	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	3.75% 2.7g	6.2% 4.5g	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	% 2.5g	% 4g	g per day for Men 19-50 years
Sucrose	% 0g	% 25g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	88.3% 33.5g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	36% 20.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	117% 1054μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	779% 9.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	1113% 14.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	1123% 180mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1183% 59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	1038% 13.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	684% 2737μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1711% 41μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	529% 476mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	114% 685IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	1064% 160mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	4.47% 5.36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	RALSTON Wheat Bran flakes	Recommended Dietary Allowance
Calcium	2% 20mg	8.93% 89.3mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	76% 0.68mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	1679% 134mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	299% 6.9mg	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	6.8% 47.6mg	151% 1058mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	36.8% 1250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	33% 18.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	77.5% 1163mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	1161% 128mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.14% 5.02g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs RALSTON Wheat Bran flakes:

• Raw Ripe Red Tomatoes have 2.9 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 12.6 times more Vitamin A, 127.4 times more Vitamin B1, 383.7 times more Vitamin B2, 152.5 times more Vitamin B3, 334.8 times more Vitamin B5, 85 times more Vitamin B6, 91.9 times more Vitamin B9, more Vitamin B12, 17.5 times more Vitamin C, more Vitamin D and 149 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs RALSTON Wheat Bran flakes:

• Raw Ripe Red Tomatoes have 37.4 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• While Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 4.5 times more Calcium, 5.8 times more Copper, 250.6 times more Iron, 17.3 times more Magnesium, 30.4 times more Manganese, 22.2 times more Phosphorus, 2.7 times more Potassium, more Selenium, 117.2 times more Sodium and 378.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes contain 21.7 times more Energy, 16.8 times more Fat, 15.5 times more Saturated Fat, 29 times more Omega 3, 16.2 times more Omega 6, 20.5 times more Carbohydrate, 6.5 times more Sugars, 1.7 times more Fructose, 14.1 times more Fiber and 11.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.