Comparing Nutrients in 14 ounces Oatmeal Reduced-calorie Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	28.7% 833kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	14.3% 14g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	7.43% 2.38g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	15.6% 0.25g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	30% 5.1g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	132% 172g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	NA	14% 10g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	54% 30g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.4mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85.5% 1.1mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	75% 12mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.2% 1.7mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.7% 0.18mg	34% 0.44mg	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	54.6% 218μg	7.94% 31.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.5% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	55.6% 50mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	45.6% 456mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	43.7% 0.39mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	114% 9.13mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	93% 2.14mg	11.7% 0.27mg	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	56.7% 397mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	14.5% 492mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	166% 91μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	103% 1540mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	4.7% 175g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oatmeal Reduced-calorie Bread vs Tomatoes in Juice with Salt:

• Oatmeal Reduced-calorie Bread has 5.1 times more Vitamin B2, 4.3 times more Vitamin B3, 3.7 times more Vitamin B5, 6.9 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 1.7 times more Vitamin B1, 2.5 times more Vitamin B6 and 63 times more Vitamin C than Oatmeal Reduced-calorie Bread.

Comparing minerals per 14 ounces for Oatmeal Reduced-calorie Bread vs Tomatoes in Juice with Salt:

• Oatmeal Reduced-calorie Bread has 3.5 times more Calcium, 1.9 times more Copper, 4 times more Iron, 2.4 times more Magnesium, 7.9 times more Manganese, 5.9 times more Phosphorus, 32.9 times more Selenium, 3.4 times more Sodium and 6.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.5 times more Potassium and 2.2 times more Water than Oatmeal Reduced-calorie Bread.

Comparison of macro-nutrients per 14 ounces:

• Oatmeal Reduced-calorie Bread has 13.1 times more Energy, 14 times more Fat, 17.6 times more Saturated Fat, 15.8 times more Omega 3, 13.3 times more Omega 6, 12.5 times more Carbohydrate and 9.6 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Oatmeal Reduced-calorie Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.