Comparing Nutrients in 1 kilogram Tomatoes VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	6.2% 180kcal	89.3% 2590kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	49.5% 48g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	71.3% 1.14g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	336% 437g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	117% 84.6g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	129% 49g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	204% 114g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	264% 3.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	299% 47.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	173% 690μg	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	152% 137mg	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	36% 5.4mg	32% 4.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	10% 100mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	142% 1.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	429% 34.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	81% 340mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	330% 7.6mg	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	34.3% 240mg	166% 1160mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	36% 1230mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	600% 330μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	258% 3870mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	25.5% 945g	10.4% 385g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 6.1 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 12 times more Vitamin B1, 18.1 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Oat Bran Bread have similar amounts of Vitamin E per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

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

• Raw Ripe Red Tomatoes have 1.9 times more Potassium and 2.5 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 7.1 times more Calcium, 2.2 times more Copper, 12.7 times more Iron, 3.1 times more Magnesium, 6.7 times more Manganese, 4.8 times more Phosphorus, more Selenium, 77.4 times more Sodium and 6.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Toasted Oat Bran Bread contains 14.4 times more Energy, 24 times more Fat, 27.4 times more Saturated Fat, 38 times more Omega 3, 21.9 times more Omega 6, 11.2 times more Carbohydrate, 3.2 times more Sugars, 4.1 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.