Comparing Nutrients in 1 kilogram Toasted Oatmeal Bread VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	101% 2920kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	49.5% 48g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	24% 7.64g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	67.5% 1.08g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	102% 17.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	405% 527g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	122% 88.4g	35% 25.5g	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	18% 13g	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	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	113% 43g	50% 19g	38g per day for Men 19-50 years
Protein	164% 92g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	5.56% 50μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	289% 3.47mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	181% 2.35mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	48.2% 2.4mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	85.4% 1.1mg	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	133% 530μg	20% 80μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.33% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.33% 3mg	140% 126mg	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	35.3% 5.3mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14% 17μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	72% 720mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	252% 2.27mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	368% 29.4mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	98% 410mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	444% 10.2mg	29.6% 0.68mg	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	196% 1370mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	45.3% 1540mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	485% 267μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	324% 4860mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	101% 11mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	8.43% 312g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Toasted Oatmeal Bread VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Toasted Oatmeal Bread versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Toasted Oatmeal Bread vs Tomatoes in Juice with Salt:

• 1 kilogram of Toasted Oatmeal Bread has 4.3 times more Vitamin B2, 4.3 times more Vitamin B3, 2.1 times more Vitamin B5 and 6.6 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 4 times more Vitamin A, 1.7 times more Vitamin B1, 1.7 times more Vitamin B6, 42 times more Vitamin C and 1.5 times more Vitamin K than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Tomatoes in Juice with Salt provide similar amounts of Vitamin E per one kilogram.
• 1 kilogram of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Toasted Oatmeal Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Toasted Oatmeal Bread vs Tomatoes in Juice with Salt:

• 1 kilogram of Toasted Oatmeal Bread has 2.2 times more Calcium, 4.4 times more Copper, 5.2 times more Iron, 4.1 times more Magnesium, 15 times more Manganese, 8.1 times more Phosphorus, 38.1 times more Selenium, 4.2 times more Sodium and 9.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3 times more Water than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Tomatoes in Juice with Salt contain similar levels of Potassium per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Toasted Oatmeal Bread has 18.3 times more Energy, 19.2 times more Fat, 22.5 times more Saturated Fat, 27 times more Omega 3, 18 times more Omega 6, 15.2 times more Carbohydrate, 3.5 times more Sugars, 2.3 times more Fiber and 11.6 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein