Comparing Nutrients in 300 calories Oatmeal Reduced-calorie Bread VS Canned Tomatoes with Green Chilies

Weight per 300 calories

• Oatmeal Reduced-calorie Bread: 143g
• Canned Tomatoes with Green Chilies: 2000g

Oatmeal Reduced-calorie Bread has 14 times more energy per 100g than Canned Tomatoes with Green Chilies. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 300 calories - Oatmeal Reduced-calorie Bread or Canned Tomatoes with Green Chilies?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	1.65% 1.6g	97g per day for Men 19-50 years
Saturated Fat	2.67% 0.86g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	11% 1.84g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	55.7% 72.4g	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	19.4% 11g	24.6% 13.8g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41.4% 0.5mg	56.7% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	29.2% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27% 4.33mg	80% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.3% 0.62mg	59% 2.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.95% 0.064mg	158% 2.06mg	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	19.6% 78.6μg	45% 180μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.95% 0.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.32% 0.29mg	138% 124mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	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

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	16.4% 164mg	40% 400mg	1000mg per day for Men 19-50 years
Copper	15.7% 0.14mg	200% 1.8mg	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	41% 3.3mg	65% 5.2mg	8mg per day for Men 19-50 years
Magnesium	8.16% 34.3mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	33.5% 0.77mg	115% 2.64mg	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	20.4% 143mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	5.2% 177mg	63% 2140mg	3400mg per day for Men 19-50 years
Selenium	59.7% 33μg	14.5% 8μg	55μg per day for Men 19-50 years
Sodium	37% 554mg	535% 8020mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	23.6% 2.6mg	11mg per day for Men 19-50 years
Water	1.7% 63g	51% 1885g	3700g per day for Men 19-50 years

Oatmeal Reduced-calorie Bread VS Canned Tomatoes With Green Chilies Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oatmeal Reduced-calorie Bread or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 300 calories of Oatmeal Reduced-calorie Bread vs Canned Tomatoes with Green Chilies:

• 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 1.4 times more Vitamin B1, 3 times more Vitamin B3, 4.8 times more Vitamin B5, 32 times more Vitamin B6, 2.3 times more Vitamin B9 and 434 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B2 per 300 calories.
• 300 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Oatmeal Reduced-calorie Bread as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Oatmeal Reduced-calorie Bread vs Canned Tomatoes with Green Chilies:

• 300 calories of Oatmeal Reduced-calorie Bread have 4.1 times more Selenium than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 2.4 times more Calcium, 12.7 times more Copper, 1.6 times more Iron, 6.4 times more Magnesium, 3.4 times more Manganese, 2 times more Phosphorus, 12.1 times more Potassium, 14.5 times more Sodium, 2.2 times more Zinc and 30 times more Water than Oatmeal Reduced-calorie Bread.
• 300 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oatmeal Reduced-calorie Bread have 3.2 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 300 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Protein than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned Tomatoes with Green Chilies offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Oatmeal Reduced-calorie Bread as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in 300 calories.