Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS POST Bran Flakes

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
POST Bran Flakes	10%	5%	85%

Macro Nutrients

	Stewed Canned Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Energy	0.9% 26kcal	11.3% 328kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.25% 0.4g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	5.44% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	6.54% 1.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	62% 80.5g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	25.7% 18.6g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	48% 18.3g	38g per day for Men 19-50 years
Protein	1.63% 0.91g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Vitamin A	1% 9μg	83.2% 749μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	108% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	108% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	104% 16.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.25% 5μg	167% 667μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	208% 5μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	22% 133IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	5.13% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	1.17% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	POST Bran Flakes	Recommended Dietary Allowance
Calcium	3.4% 34mg	4.4% 44mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	55.6% 0.5mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	16.6% 1.33mg	350% 28mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	54.5% 229mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	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	2.86% 20mg	64% 449mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	15.7% 533mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	95% 52.5μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	36% 540mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	2.47% 92g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS POST Bran Flakes per 100 g

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

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

• 100 grams of Stewed Canned Tomatoes have more Vitamin C and 1.7 times more Vitamin K than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 83.2 times more Vitamin A, 28.3 times more Vitamin B1, 40 times more Vitamin B2, 23.4 times more Vitamin B3, 100 times more Vitamin B6, 133.4 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and POST Bran Flakes provide similar amounts of Vitamin E per 100 grams.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 100 grams of POST Bran Flakes have insufficient amounts of Vitamin C and Vitamin K

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

• 100 grams of Stewed Canned Tomatoes have 26.9 times more Water than POST Bran Flakes.
• While 100 g of Cereals ready-to-eat, POST Bran Flakes contain 1.3 times more Calcium, 4.5 times more Copper, 21.1 times more Iron, 19.1 times more Magnesium, 22.5 times more Phosphorus, 2.6 times more Potassium, 87.5 times more Selenium, 2.4 times more Sodium and 29.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Cereals ready-to-eat, POST Bran Flakes contain 12.6 times more Energy, 11.1 times more Fat, 29 times more Omega 3, 15 times more Omega 6, 13 times more Carbohydrate, 5.3 times more Sugars, 18.3 times more Fiber and 10.9 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein