Comparing Nutrients in 1 kilogram 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	5.17% 150kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	18.7% 6g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	39.4% 0.63g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28% 36.2g	333% 433g	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	12.3% 6.9g	136% 76g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	290% 3.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	189% 30.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	86% 4.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	34.6% 0.45mg	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	22.5% 90μg	138% 550μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	2.22% 2mg	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	20% 200mg	115% 1150mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	110% 0.99mg	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	32.5% 2.6mg	288% 23mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	57% 240mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	234% 5.4mg	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	20% 140mg	143% 1000mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	418% 230μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	259% 3880mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	75.5% 8.3mg	11mg per day for Men 19-50 years
Water	25.5% 942g	12% 440g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oatmeal Reduced-calorie Bread per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies versus 1 kg of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Canned Tomatoes with Green Chilies vs Oatmeal Reduced-calorie Bread:

• 1 kilogram of Canned Tomatoes with Green Chilies has more Vitamin A, 2.3 times more Vitamin B6 and 31 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 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.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Oatmeal Reduced-calorie Bread:

• 1 kilogram of Canned Tomatoes with Green Chilies has 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 1 kg of Oatmeal Reduced-calorie Bread contains 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 one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Oatmeal Reduced-calorie Bread contains 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.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein