Comparing Nutrients in 14 ounces Oat Bran Bread VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bread	17%	16%	67%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oat Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	32.3% 937kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	18% 17.5g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	8.64% 2.77g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	25.5% 0.41g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 158g	12.2% 16g	130g per day for Men 19-50 years
Sugars	42% 30.6g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	47% 18g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	73.7% 41.3g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	167% 2mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.37mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	120% 19mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.3% 0.29mg	24% 0.31mg	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	80.4% 321μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	11.6% 1.75mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	25.8% 258mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	59.5% 0.54mg	33% 0.3mg	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	155% 12.4mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	18% 0.42mg	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	80% 560mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	17% 583mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	216% 119μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	93% 1401mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	32% 3.53mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	4.7% 175g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bread vs Cooked Ripe Red Tomatoes:

• Oat Bran Bread has 14 times more Vitamin B1, 15.7 times more Vitamin B2, 9.1 times more Vitamin B3, 4.5 times more Vitamin B5 and 6.2 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 2.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 14 oz.
• Both Oat Bran Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Bran Bread vs Cooked Ripe Red Tomatoes:

• Oat Bran Bread has 5.9 times more Calcium, 1.8 times more Copper, 4.6 times more Iron, 3.9 times more Magnesium, 7.4 times more Manganese, 5 times more Phosphorus, 60 times more Selenium, 32.1 times more Sodium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Potassium and 2.1 times more Water than Oat Bran Bread.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bread has 13.1 times more Energy, 40 times more Fat, 46.5 times more Saturated Fat, 51.5 times more Omega 3, 37.9 times more Omega 6, 9.9 times more Carbohydrate, 3.1 times more Sugars, 6.4 times more Fiber and 10.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Oat Bran Bread as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.