Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	35.4% 1028kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	19.6% 19g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	9.5% 3.04g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	28.3% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	41% 6.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	133% 173g	130g per day for Men 19-50 years
Sugars	14% 10g	46.3% 33.6g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	51% 19.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	80.8% 45.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	147% 1.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	12.2% 0.16mg	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	7.94% 31.8μg	68.5% 274μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	12.7% 1.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	13% 131mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	170% 13.6mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	32% 135mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	131% 3mg	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	9.64% 67.5mg	65.8% 460mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	14.4% 488mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	238% 131μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	102% 1536mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	10% 376g	4.13% 153g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Toasted Oat Bran Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Toasted Oat Bran Bread:

• 14 ounces of Tomatoes in Juice with Salt have 10 times more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 2 times more Vitamin K than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 6.2 times more Vitamin B2, 6.7 times more Vitamin B3 and 8.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Toasted Oat Bran Bread provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Toasted Oat Bran Bread:

• 14 ounces of Tomatoes in Juice with Salt have 1.6 times more Potassium and 2.5 times more Water than Toasted Oat Bran Bread.
• While 14 oz of Toasted Oat Bran Bread contain 2.2 times more Calcium, 2.5 times more Copper, 6 times more Iron, 3.4 times more Magnesium, 11.2 times more Manganese, 6.8 times more Phosphorus, 47.1 times more Selenium, 3.4 times more Sodium and 8.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Oat Bran Bread contain 16.2 times more Energy, 19.2 times more Fat, 22.5 times more Saturated Fat, 28.5 times more Omega 3, 18 times more Omega 6, 12.6 times more Carbohydrate, 3.3 times more Sugars, 2.6 times more Fiber and 14.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein