Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	28.7% 833kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	14.3% 14g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	7.43% 2.38g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	15.6% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	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	12.2% 16g	132% 172g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	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	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	NA	38g per day for Men 19-50 years
Protein	6.73% 3.77g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	75% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	34.2% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	45.6% 456mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	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	33.7% 2.7mg	114% 9.13mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	22.7% 95mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	166% 91μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	103% 1540mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	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: Cooked Ripe Red Tomatoes VS Oatmeal Reduced-calorie Bread per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Oatmeal Reduced-calorie Bread:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A, 1.8 times more Vitamin B6 and 114 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 9.7 times more Vitamin B1, 12.7 times more Vitamin B2, 5.7 times more Vitamin B3, 3.3 times more Vitamin B5, 4.2 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes 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 Cooked Ripe Red Tomatoes vs Oatmeal Reduced-calorie Bread:

• 14 ounces of Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 14 oz of Oatmeal Reduced-calorie Bread contain 10.5 times more Calcium, 1.3 times more Copper, 3.4 times more Iron, 2.7 times more Magnesium, 5.1 times more Manganese, 3.6 times more Phosphorus, 46 times more Selenium, 35.3 times more Sodium and 5.9 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Oatmeal Reduced-calorie Bread contain 11.7 times more Energy, 31.8 times more Fat, 31.5 times more Omega 3, 30.7 times more Omega 6, 10.8 times more Carbohydrate and 8 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein