Comparing Nutrients in 100 calories RALSTON Wheat Bran flakes VS Tomatoes

Weight per 100 calories

• RALSTON Wheat Bran flakes: 25.6g
• Tomatoes: 556g

RALSTON Wheat Bran flakes have 21.7 times more energy per 100g than Tomatoes. It has high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - RALSTON Wheat Bran flakes or Tomatoes?

Macros Ratio

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

Macro Nutrients

	RALSTON Wheat Bran flakes	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	1.96% 0.33g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15.7% 20.5g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	6.07% 4.4g	20% 14.6g	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	0.8% 0.58g	10.5% 7.6g	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	% 0.52g	% 6.94g	g per day for Men 19-50 years
Sucrose	% 3.2g	% 0g	g per day for Men 19-50 years
Fiber	11.4% 4.33g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	4.67% 2.6g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	RALSTON Wheat Bran flakes	Tomatoes	Recommended Dietary Allowance
Vitamin A	15% 136μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	145% 23.2mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	153% 7.64mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	134% 1.74mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	88.4% 354μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	221% 5.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	68.3% 61.5mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	14.7% 88.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	138% 20.6mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	RALSTON Wheat Bran flakes	Tomatoes	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	9.83% 0.088mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.32% 12.8μg	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	217% 17.4mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	27.5% 0.63mg	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	19.5% 137mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.75% 162mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	4.3% 2.36μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	10% 150mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	150% 16.5mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.018% 0.65g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of RALSTON Wheat Bran flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 5.9 times more Vitamin B1, 17.7 times more Vitamin B2, 7 times more Vitamin B3, 15.5 times more Vitamin B5, 3.9 times more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.7 times more Vitamin A and 63.4 times more Vitamin K than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Ripe Red Tomatoes have similar amounts of Vitamin C per 100 kcal.

Comparing minerals per 100 calories for RALSTON Wheat Bran flakes vs Tomatoes:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 11.6 times more Iron, 1.4 times more Manganese, more Selenium, 5.4 times more Sodium and 17.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Calcium, 3.7 times more Copper, 1.3 times more Magnesium, 8.2 times more Potassium and 809.5 times more Water than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Ripe Red Tomatoes have similar amounts of Phosphorus per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes have 1.3 times more Omega 3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Fat, 1.3 times more Omega 6, 3.3 times more Sugars, 13.1 times more Fructose, 1.5 times more Fiber and 1.9 times more Protein than Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes and Raw Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cereals ready-to-eat, RALSTON Enriched Wheat Bran flakes as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.