Comparing Nutrients in 500 calories Oat Bran Bread VS Tomatoes

Weight per 500 calories

• Oat Bran Bread: 212g
• Tomatoes: 2778g

Oat Bran Bread has 13.1 times more energy per 100g than Tomatoes. It has above average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Oat Bran Bread or Tomatoes?

Macros Ratio

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

Macro Nutrients

	Oat Bran Bread	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	9.6% 9.32g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	4.6% 1.48g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	13.6% 0.22g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	20% 3.37g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65% 84.3g	83% 108g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	101% 73g	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	52.5% 38g	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	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	39.3% 22g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bread	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.47% 4.24μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89% 1.07mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.4% 0.73mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64% 10.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.6% 1.23mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.15mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 172μg	104% 417μg	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	423% 381mg	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	6.2% 0.93mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.54μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bread	Tomatoes	Recommended Dietary Allowance
Calcium	13.8% 138mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	82.6% 6.6mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	17.7% 74mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	71.8% 1.65mg	138% 3.17mg	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	42.7% 299mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9.16% 311mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	116% 63.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	50% 748mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	2.5% 93g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oat Bran Bread vs Tomatoes:

• Oat Bran Bread has 1.4 times more Vitamin B2 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 275.3 times more Vitamin A, 1.6 times more Vitamin B3, 2 times more Vitamin B5, 14.4 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin C, 16.1 times more Vitamin E and 86.3 times more Vitamin K than Oat Bran Bread.
• Both Oat Bran Bread and Raw Ripe Red Tomatoes have similar amounts of Vitamin B1 per 500 kcal.
• Both Oat Bran Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Oat Bran Bread vs Tomatoes:

• Oat Bran Bread has more Selenium and 5.4 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2 times more Calcium, 5.7 times more Copper, 4.1 times more Magnesium, 1.9 times more Manganese, 2.2 times more Phosphorus, 21.1 times more Potassium, 2.5 times more Zinc and 28.2 times more Water than Oat Bran Bread.
• Both Oat Bran Bread and Raw Ripe Red Tomatoes have similar amounts of Iron per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oat Bran Bread has 1.7 times more Fat, 2.6 times more Omega 3 and 1.5 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 4.5 times more Sugars and 3.5 times more Fiber than Oat Bran Bread.
• Both Oat Bran Bread and Raw Ripe Red Tomatoes have similar amounts of Energy and Protein per 500 kcal.
• Both Oat Bran Bread as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.