Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	27.5% 798kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	5.5% 1.77g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	25.3% 0.4g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	36.6% 6.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	126% 164g	130g per day for Men 19-50 years
Sugars	NA	19.3% 14g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	125% 47.6g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	56.7% 31.8g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	117% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	62% 0.81mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	93% 15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	31.4% 0.41mg	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	8.93% 35.7μg	80.4% 321μg	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	27.3% 24.6mg	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	NA	7.4% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5.62% 6.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	128% 1.15mg	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	13% 1.03mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	190% 4.37mg	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	7.94% 55.6mg	79% 552mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	12% 405mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	149% 81.8μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	121% 1822mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	38% 4.17mg	11mg per day for Men 19-50 years
Water	10% 374g	4.93% 183g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oat Bran Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Oat Bran Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Oat Bran Reduced-calorie Bread:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Oat Bran Reduced-calorie Bread.
• While 14 oz of Oat Bran Reduced-calorie Bread contain 10.4 times more Vitamin B1, 10.7 times more Vitamin B2, 5.9 times more Vitamin B3, 3.3 times more Vitamin B5 and 9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Bran Reduced-calorie Bread provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Oat Bran Reduced-calorie Bread:

• 14 ounces of Canned Tomatoes with Green Chilies have 2 times more Water than Oat Bran Reduced-calorie Bread.
• While 14 oz of Oat Bran Reduced-calorie Bread contain 2.9 times more Calcium, 3.2 times more Copper, 12.1 times more Iron, 5 times more Magnesium, 8.3 times more Manganese, 9.9 times more Phosphorus, 51.5 times more Selenium and 8.1 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Bran Reduced-calorie Bread contain similar levels of Potassium and Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oat Bran Reduced-calorie Bread contain 13.4 times more Energy, 40 times more Fat, 102 times more Omega 3, 54 times more Omega 6, 11.4 times more Carbohydrate and 11.6 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein