Comparing Nutrients in 100 grams POST Bran Flakes VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
POST Bran Flakes	10%	5%	85%
Tomatoes	17%	9%	74%

Macro Nutrients

	POST Bran Flakes	Tomatoes	Recommended Dietary Allowance
Energy	11.3% 328kcal	0.62% 18kcal	2900kcal per day for Men 19-50 years
Fat	2.16% 2.1g	0.21% 0.2g	97g per day for Men 19-50 years
Saturated Fat	1.25% 0.4g	0.088% 0.028g	32g per day for Men 19-50 years
Omega 3	5.44% 0.087g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	6.54% 1.1g	0.47% 0.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.5g	3% 3.9g	130g per day for Men 19-50 years
Sugars	25.7% 18.6g	3.63% 2.63g	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	1.9% 1.37g	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	% 1.25g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	3.16% 1.2g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	1.57% 0.88g	56g per day for Men 19-50 years

Vitamins

	POST Bran Flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	83.2% 749μg	4.67% 42μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	3.1% 0.037mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	108% 1.4mg	1.46% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.7mg	3.7% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	1.8% 0.089mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1.56% 0.47μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	167% 667μg	3.75% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	208% 5μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	15.2% 13.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	22% 133IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.13% 0.77mg	3.6% 0.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.17% 1.4μg	6.6% 7.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	POST Bran Flakes	Tomatoes	Recommended Dietary Allowance
Calcium	4.4% 44mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	55.6% 0.5mg	6.56% 0.059mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.058% 2.3μg	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	350% 28mg	3.38% 0.27mg	8mg per day for Men 19-50 years
Magnesium	54.5% 229mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	NA	4.96% 0.11mg	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	64% 449mg	3.43% 24mg	700mg per day for Men 19-50 years
Potassium	15.7% 533mg	6.97% 237mg	3400mg per day for Men 19-50 years
Selenium	95% 52.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	36% 540mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.55% 95g	3700g per day for Men 19-50 years

Nutrient Comparison: POST Bran Flakes VS Tomatoes per 100 g

Compare the macro and micronutrient content in 100 g of POST Bran Flakes versus 100 g of Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of POST Bran Flakes vs Tomatoes:

• 100 grams of POST Bran Flakes have 17.8 times more Vitamin A, 35.1 times more Vitamin B1, 73.7 times more Vitamin B2, 28.1 times more Vitamin B3, 21.3 times more Vitamin B6, 44.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 1.4 times more Vitamin E than Tomatoes.
• While 100 g of Raw Ripe Red Tomatoes contain more Vitamin C and 5.6 times more Vitamin K than Cereals ready-to-eat, POST Bran Flakes.
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K
• 100 grams of Tomatoes have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 100 grams for POST Bran Flakes vs Tomatoes:

• 100 grams of POST Bran Flakes have 4.4 times more Calcium, 8.5 times more Copper, 103.7 times more Iron, 20.8 times more Magnesium, 18.7 times more Phosphorus, 2.2 times more Potassium, more Selenium, 108 times more Sodium and 29.4 times more Zinc than Tomatoes.
• While 100 g of Raw Ripe Red Tomatoes contain 27.8 times more Water than Cereals ready-to-eat, POST Bran Flakes.
• 100 grams of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 grams of POST Bran Flakes have 18.2 times more Energy, 10.5 times more Fat, 29 times more Omega 3, 13.9 times more Omega 6, 20.7 times more Carbohydrate, 7.1 times more Sugars, 15.3 times more Fiber and 11.3 times more Protein than Tomatoes.
• 100 grams of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein