Comparing Nutrients in 1 kilogram Toasted Oat Bran Bread VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Toasted Oat Bran Bread	17%	16%	67%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Toasted Oat Bran Bread	Tomato Puree	Recommended Dietary Allowance
Energy	89.3% 2590kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	71.3% 1.14g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	4.82% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	336% 437g	69% 89.8g	130g per day for Men 19-50 years
Sugars	117% 84.6g	66.6% 48.3g	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	33% 24g	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	% 24.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	129% 49g	50% 19g	38g per day for Men 19-50 years
Protein	204% 114g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Toasted Oat Bran Bread	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	29% 260μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	369% 4.43mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	264% 3.43mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	299% 47.8mg	92% 14.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	88% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.8% 0.4mg	97% 1.26mg	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	173% 690μg	27.5% 110μg	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	0% 0mg	118% 106mg	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	32% 4.8mg	131% 19.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11% 13μg	28.3% 34μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oat Bran Bread	Tomato Puree	Recommended Dietary Allowance
Calcium	71% 710mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	142% 1.28mg	319% 2.87mg	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	429% 34.3mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	81% 340mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	330% 7.6mg	73.5% 1.7mg	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	166% 1160mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	36% 1230mg	129% 4390mg	3400mg per day for Men 19-50 years
Selenium	600% 330μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	258% 3870mg	18.7% 280mg	1500mg per day for Men 19-50 years
Zinc	95% 10.5mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	10.4% 385g	23.8% 879g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oat Bran Bread VS Tomato Puree per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Oat Bran Bread versus 1 kg of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Oat Bran Bread vs Tomato Puree:

• 1 kilogram of Toasted Oat Bran Bread has 17.7 times more Vitamin B1, 4.3 times more Vitamin B2, 3.3 times more Vitamin B3 and 6.3 times more Vitamin B9 than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 13 times more Vitamin A, 3.9 times more Vitamin B5, 3.2 times more Vitamin B6, more Vitamin C, 4.1 times more Vitamin E and 2.6 times more Vitamin K than Toasted Oat Bran Bread.
• 1 kilogram of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oat Bran Bread as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Oat Bran Bread vs Tomato Puree:

• 1 kilogram of Toasted Oat Bran Bread has 3.9 times more Calcium, 1.9 times more Iron, 1.5 times more Magnesium, 4.5 times more Manganese, 2.9 times more Phosphorus, 47.1 times more Selenium, 13.8 times more Sodium and 2.9 times more Zinc than Tomato Puree.
• While 1 kg of Canned Tomato Puree contains 2.2 times more Copper, 3.6 times more Potassium and 2.3 times more Water than Toasted Oat Bran Bread.
• 1 kilogram of Tomato Puree lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oat Bran Bread has 6.8 times more Energy, 22.9 times more Fat, 26.4 times more Saturated Fat, 28.5 times more Omega 3, 21.3 times more Omega 6, 4.9 times more Carbohydrate, 1.8 times more Sugars, 2.6 times more Fiber and 6.9 times more Protein than Tomato Puree.
• 1 kilogram of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6