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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	30% 5.1g	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	132% 172g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	4.9% 2.74g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oatmeal 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	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	13.7% 0.18mg	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	54.6% 218μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.5% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	43.7% 0.39mg	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	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	93% 2.14mg	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	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10% 374g	4.7% 175g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oatmeal 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 Oatmeal 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 Oatmeal Reduced-calorie Bread:

• 14 ounces of Canned Tomatoes with Green Chilies have more Vitamin A, 2.3 times more Vitamin B6 and 31 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 10.2 times more Vitamin B1, 14.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5, 6.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

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

• 14 ounces of Canned Tomatoes with Green Chilies have 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 5.8 times more Calcium, 8.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 7.1 times more Phosphorus, 57.5 times more Selenium and 6.4 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oatmeal Reduced-calorie Bread contain similar levels of Copper, 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 Oatmeal Reduced-calorie Bread contain 14 times more Energy, 43.8 times more Fat, 63 times more Omega 3, 44.4 times more Omega 6, 12 times more Carbohydrate and 11 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