Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Oat Bran Bread	Recommended Dietary Allowance
Energy	5.5% 160kcal	81.4% 2360kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	45.4% 44g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	21.8% 6.97g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	64.4% 1.03g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	94% 16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	306% 398g	130g per day for Men 19-50 years
Sugars	35% 25.5g	106% 77g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	118% 45g	38g per day for Men 19-50 years
Protein	14% 7.9g	186% 104g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	420% 5.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	266% 3.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	302% 48.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	116% 5.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	56% 0.73mg	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	20% 80μg	203% 810μg	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	140% 126mg	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	39.3% 5.9mg	29.3% 4.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Oat Bran Bread	Recommended Dietary Allowance
Calcium	33% 330mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	150% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	390% 31mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	83.3% 350mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	339% 7.8mg	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	24.3% 170mg	201% 1410mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	43.2% 1470mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	545% 300μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	235% 3530mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	25.6% 948g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Oat Bran Bread per 1 kg

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

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

• 1 kilogram of Tomatoes in Juice with Salt has 10 times more Vitamin A, 1.5 times more Vitamin B6, more Vitamin C, 1.3 times more Vitamin E and 2.2 times more Vitamin K than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 6.3 times more Vitamin B2, 6.8 times more Vitamin B3, 5 times more Vitamin B5 and 10.1 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Oat Bran Bread provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Oat Bran Bread:

• 1 kilogram of Tomatoes in Juice with Salt has 1.3 times more Potassium and 2.2 times more Water than Oat Bran Bread.
• While 1 kg of Oat Bran Bread contains 2 times more Calcium, 2.6 times more Copper, 5.5 times more Iron, 3.5 times more Magnesium, 11.5 times more Manganese, 8.3 times more Phosphorus, 42.9 times more Selenium, 3.1 times more Sodium and 7.4 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oat Bran Bread contains 14.8 times more Energy, 17.6 times more Fat, 20.5 times more Saturated Fat, 25.8 times more Omega 3, 16.4 times more Omega 6, 11.5 times more Carbohydrate, 3 times more Sugars, 2.4 times more Fiber and 13.2 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein