Comparing Nutrients in 300 calories Oat Bran VS Stewed Canned Tomatoes

Weight per 300 calories

• Oat Bran: 122g
• Stewed Canned Tomatoes: 1154g

Oat Bran has 9.5 times more energy per 100g than Stewed Canned Tomatoes. It has above average energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Oat Bran or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oat Bran	17%	16%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oat Bran	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.84% 8.57g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	5.06% 1.6g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	9.22% 0.15g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	19% 3.23g	5.02% 0.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62% 80.8g	55% 71.4g	130g per day for Men 19-50 years
Sugars	2.44% 1.77g	56% 40.6g	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	NA	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	NA	% 0.23g	g per day for Men 19-50 years
Fiber	49.4% 18.8g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	37.7% 21g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Oat Bran	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	119% 1.43mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.6% 0.27mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.1% 1.14mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.3% 1.8mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	15% 0.2mg	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	16% 63.4μg	14.4% 57.7μg	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	0% 0mg	101% 91mg	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	8.2% 1.23mg	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.25% 3.9μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.07% 70.7mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	54.6% 0.49mg	144% 1.3mg	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	82.5% 6.6mg	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	68.2% 287mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	299% 6.87mg	29.6% 0.68mg	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	128% 895mg	33% 231mg	700mg per day for Men 19-50 years
Potassium	20.3% 690mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	100% 55μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	34.5% 3.8mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.22% 8g	28.5% 1056g	3700g per day for Men 19-50 years

Oat Bran VS Stewed Canned Tomatoes Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Oat Bran or Stewed Canned Tomatoes?

Lets compare vitamin content per 300 calories of Oat Bran vs Stewed Canned Tomatoes:

• 300 calories of Oat Bran have 2.7 times more Vitamin B1 and 1.4 times more Vitamin B5 than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.5 times more Vitamin B2, 7.2 times more Vitamin B3, more Vitamin C, 7.8 times more Vitamin E and 7.1 times more Vitamin K than Raw Oat Bran.
• Both Oat Bran and Stewed Canned Tomatoes provide similar amounts of Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Oat Bran have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Oat Bran as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Oat Bran vs Stewed Canned Tomatoes:

• 300 calories of Oat Bran have 2.1 times more Magnesium, 10.1 times more Manganese, 3.9 times more Phosphorus, 8 times more Selenium and 1.9 times more Zinc than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 5.5 times more Calcium, 2.6 times more Copper, 2.3 times more Iron, 3.5 times more Potassium, 522.8 times more Sodium and 132.2 times more Water than Raw Oat Bran.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Oat Bran have 3.9 times more Fat, 4.3 times more Omega 3, 3.8 times more Omega 6, 1.6 times more Fiber and 2 times more Protein than Stewed Canned Tomatoes.
• While 300 kcal of Stewed Canned Ripe Red Tomatoes contain 23 times more Sugars than Raw Oat Bran.
• Both Oat Bran and Stewed Canned Tomatoes offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6