Comparing Nutrients in 100 calories Tomatoes VS POST Bran Flakes

Weight per 100 calories

• Tomatoes: 556g
• POST Bran Flakes: 30.5g

Cereals ready-to-eat, POST Bran Flakes have 18.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Discover which food has more nutrients per 100 calories - Tomatoes or POST Bran Flakes?

Macros Ratio

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

Macro Nutrients

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	0.66% 0.64g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.66% 0.027g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	19% 24.5g	130g per day for Men 19-50 years
Sugars	20% 14.6g	7.82% 5.67g	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	10.5% 7.6g	NA	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	% 6.94g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	17.5% 6.67g	14.7% 5.58g	38g per day for Men 19-50 years
Protein	8.73% 4.9g	5.4% 3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	26% 233μg	25.4% 228μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17% 0.21mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.1% 0.11mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.6% 3.3mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.9% 0.49mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	40% 0.52mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	8.7% 2.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21% 83.3μg	51% 203μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	63.5% 1.52μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	84.6% 76mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	6.76% 40.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	20% 3mg	1.57% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	36.6% 44μg	0.36% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	1.34% 13.4mg	1000mg per day for Men 19-50 years
Copper	36.4% 0.33mg	17% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.32% 12.8μg	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	18.8% 1.5mg	107% 8.54mg	8mg per day for Men 19-50 years
Magnesium	14.6% 61mg	16.6% 70mg	420mg per day for Men 19-50 years
Manganese	27.5% 0.63mg	NA	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% 133mg	19.6% 137mg	700mg per day for Men 19-50 years
Potassium	38.7% 1317mg	4.78% 163mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	29% 16μg	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	11% 165mg	1500mg per day for Men 19-50 years
Zinc	8.6% 0.94mg	14% 1.52mg	11mg per day for Men 19-50 years
Water	14% 525g	0.028% 1.04g	3700g per day for Men 19-50 years

Tomatoes VS POST Bran Flakes Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Tomatoes or POST Bran Flakes?

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

• 100 calories of Tomatoes have more Vitamin C, 12.8 times more Vitamin E and 102.8 times more Vitamin K than POST Bran Flakes.
• While 100 kcal of Cereals ready-to-eat, POST Bran Flakes contain 1.9 times more Vitamin B1, 4 times more Vitamin B2, 1.5 times more Vitamin B3, 2.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Tomatoes and POST Bran Flakes provide similar amounts of Vitamin A and Vitamin B6 per 100 calories.
• 100 calories of Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D
• 100 calories of POST Bran Flakes have insufficient amounts of Vitamin C, Vitamin E and Vitamin K

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

• 100 calories of Tomatoes have 4.1 times more Calcium, 2.2 times more Copper, 8.1 times more Potassium and 506.6 times more Water than POST Bran Flakes.
• While 100 kcal of Cereals ready-to-eat, POST Bran Flakes contain 5.7 times more Iron, more Selenium, 5.9 times more Sodium and 1.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Tomatoes and POST Bran Flakes contain similar levels of Magnesium and Phosphorus per 100 calories.
• 100 calories of Tomatoes lack sufficient amounts of Selenium
• 100 calories of POST Bran Flakes lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Tomatoes have 1.3 times more Omega 6, 2.6 times more Sugars and 1.6 times more Protein than POST Bran Flakes.
• Both Tomatoes and POST Bran Flakes offer comparable quantities of Energy, Carbohydrate and Fiber per 100 calories.
• 100 calories of POST Bran Flakes provide inadequate amounts of Omega 6
• Both Raw Ripe Red Tomatoes as well as Cereals ready-to-eat, POST Bran Flakes provide inadequate amounts of Omega 3 in 100 calories.