Comparing Nutrients in 1 pound 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	2.8% 81.6kcal	40.5% 1175kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	22.4% 21.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	32.3% 0.52g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	46.6% 7.93g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	152% 198g	130g per day for Men 19-50 years
Sugars	16.5% 12g	53% 38.4g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	58.5% 22.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	92% 51.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	21% 191μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	135% 21.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	78.2% 313μg	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	69% 62mg	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	16.3% 2.45mg	14.5% 2.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	64.5% 0.58mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	194% 15.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	36.7% 154mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	150% 3.45mg	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	15.6% 109mg	75% 526mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	272% 150μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	117% 1755mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	43.3% 4.76mg	11mg per day for Men 19-50 years
Water	11.6% 429g	4.7% 175g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.
• Both Raw Ripe Red Tomatoes as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.