Comparing Nutrients in 300 calories Tomato Paste VS Oat Bran Bread

Weight per 300 calories

• Tomato Paste: 366g
• Oat Bran Bread: 127g

Oat Bran Bread has 2.9 times more energy per unit of mass than Canned Tomato Paste, which is above average in comparison to other foods. Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Tomato Paste or Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomato Paste	Oat Bran Bread	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.77% 1.7g	5.77% 5.6g	97g per day for Men 19-50 years
Saturated Fat	1.14% 0.37g	2.77% 0.89g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	8.2% 0.13g	1.6g per day for Men 19-50 years
Omega 6	3.27% 0.56g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	53.2% 69g	39% 50.6g	130g per day for Men 19-50 years
Sugars	61.5% 44.6g	13.5% 9.8g	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	29.5% 21.4g	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	% 21g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	39.5% 15g	15% 5.72g	38g per day for Men 19-50 years
Protein	28.2% 16g	23.6% 13.2g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	31% 278μg	0.28% 2.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.3% 0.22mg	53.4% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43% 0.56mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70.3% 11.3mg	38.4% 6.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.8% 0.74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	7.14% 0.093mg	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	11% 44μg	25.7% 103μg	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	89% 80mg	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	105% 15.7mg	3.73% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34.8% 41.7μg	1.27% 1.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oat Bran Bread	Recommended Dietary Allowance
Calcium	13% 132mg	8.26% 82.6mg	1000mg per day for Men 19-50 years
Copper	148% 1.34mg	19% 0.17mg	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	136% 11mg	49.6% 3.97mg	8mg per day for Men 19-50 years
Magnesium	36.6% 154mg	10.6% 44.5mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	43% 0.99mg	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	43.4% 304mg	25.6% 179mg	700mg per day for Men 19-50 years
Potassium	109% 3710mg	5.5% 187mg	3400mg per day for Men 19-50 years
Selenium	35.3% 19.4μg	69.3% 38μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	30% 449mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	7.27% 269g	1.5% 56g	3700g per day for Men 19-50 years

Tomato Paste VS Oat Bran Bread Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Paste or Oat Bran Bread?

Lets compare vitamin content per 300 calories of Tomato Paste vs Oat Bran Bread:

• 300 calories of Tomato Paste have 109.4 times more Vitamin A, 1.3 times more Vitamin B2, 1.8 times more Vitamin B3, 8.5 times more Vitamin B6, more Vitamin C, 28.1 times more Vitamin E and 27.3 times more Vitamin K than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 2.9 times more Vitamin B1, 1.4 times more Vitamin B5 and 2.3 times more Vitamin B9 than Canned Tomato Paste.
• 300 calories of Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Paste vs Oat Bran Bread:

• 300 calories of Tomato Paste have 1.6 times more Calcium, 7.8 times more Copper, 2.7 times more Iron, 3.5 times more Magnesium, 1.7 times more Phosphorus, 19.9 times more Potassium, 2 times more Zinc and 4.8 times more Water than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 2 times more Selenium and 2.1 times more Sodium than Canned Tomato Paste.
• Both Tomato Paste and Oat Bran Bread contain similar levels of Manganese per 300 calories.
• 300 calories of Oat Bran Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Paste have 1.4 times more Carbohydrate, 4.6 times more Sugars and 2.6 times more Fiber than Oat Bran Bread.
• While 300 kcal of Oat Bran Bread contain 5.1 times more Omega 3 and 3.6 times more Omega 6 than Canned Tomato Paste.
• Both Tomato Paste and Oat Bran Bread offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6