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Comparing Nutrients in 100 grams RALSTON Wheat Bran flakesVS Tomatoes

Macros Ratio

Protein Fat Carbs

RALSTON Wheat Bran flakes
10%
8%
82%
Tomatoes
17%
9%
74%
100 g ▼

Macro Nutrients

13.4%390kcal
Energy
0.62%18kcal
390 kcalvs18 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.46%3.36g
Fat
0.21%0.2g
3.36 gvs0.2 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.35%0.43g
Saturated Fat
0.088%0.028g
0.43 gvs0.028 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.44%0.087g
Omega 3
0.19%0.003g
0.087 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.63%1.3g
Omega 6
0.47%0.08g
1.3 gvs0.08 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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61.4%79.8g
Carbohydrate
3%3.9g
79.8 gvs3.9 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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23.7%17g
Sugars
3.63%2.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
17 gvs2.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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3.13%2.27g
Fructose
1.9%1.37g
≤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]
2.27 gvs1.37 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%2.02g
Glucose
%1.25g
2.02 gvs1.25 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%12.5g
Sucrose
%0g
12.5 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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44.5%17g
Fiber
3.16%1.2g
17 gvs1.2 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.2%10.2g
Protein
1.57%0.88g
10.2 gvs0.88 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

59%531μg
Vitamin A
4.67%42μg
RAE, retinol activity equivalents
531 μgvs42 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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393%4.7mg
Vitamin B1
3.1%0.037mg
Thiamine
4.7 mgvs0.037 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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561%7.3mg
Vitamin B2
1.46%0.019mg
Riboflavin
7.3 mgvs0.019 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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566%91mg
Vitamin B3
3.7%0.59mg
Niacin, nicotinic acid, niacinamide
91 mgvs0.59 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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596%30mg
Vitamin B5
1.8%0.089mg
Pantothenic acid
30 mgvs0.089 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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523%6.8mg
Vitamin B6
6.15%0.08mg
Pyridoxine
6.8 mgvs0.08 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
1.56%0.47μg
Biotin
NA μgvs0.47 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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345%1379μg
Vitamin B9
3.75%15μg
Folates and Folic Acid
1379 μgvs15 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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862%20.7μg
Vitamin B12
0%0μg
Cobalamin
20.7 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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266%240mg
Vitamin C
15.2%13.7mg
Ascorbic acid
240 mgvs13.7 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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57.5%345IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
345 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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536%80.5mg
Vitamin E
3.6%0.54mg
Tocopherols and Tocotrienols
80.5 mgvs0.54 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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2.25%2.7μg
Vitamin K
6.6%7.9μg
Phytomenadione or phylloquinone
2.7 μgvs7.9 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.5%45mg
Calcium
1%10mg
45 mgvs10 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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38.3%0.35mg
Copper
6.56%0.059mg
0.35 mgvs0.059 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
0.058%2.3μg
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvs2.3 μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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846%67.7mg
Iron
3.38%0.27mg
67.7 mgvs0.27 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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45.2%190mg
Magnesium
2.6%11mg
190 mgvs11 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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151%3.47mg
Manganese
4.96%0.11mg
3.47 mgvs0.11 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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76%533mg
Phosphorus
3.43%24mg
533 mgvs24 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.5%630mg
Potassium
6.97%237mg
630 mgvs237 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.7%9.2μg
Selenium
0%0μg
9.2 μgvs0 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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39%586mg
Sodium
0.33%5mg
586 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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585%64.3mg
Zinc
1.55%0.17mg
64.3 mgvs0.17 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.068%2.53g
Water
2.55%95g
2.53 gvs95 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of RALSTON Wheat Bran flakes vs Tomatoes:
Comparing minerals per 100 grams for RALSTON Wheat Bran flakes vs Tomatoes:
Comparison of macro-nutrients per 100 grams:



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