Comparing Nutrients in 500 calories Toasted Oatmeal Bread VS Tomatoes in Juice with Salt

Weight per 500 calories

• Toasted Oatmeal Bread: 171g
• Tomatoes in Juice with Salt: 3125g

Toasted Oatmeal Bread has 18.3 times more energy per 100g than Tomatoes in Juice with Salt. It has high energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 500 calories - Toasted Oatmeal Bread or Tomatoes in Juice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Toasted Oatmeal Bread	13%	15%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.47% 8.2g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	4.1% 1.3g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	11.6% 0.18g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	17.5% 3g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.4% 90g	83.4% 108g	130g per day for Men 19-50 years
Sugars	21% 15g	110% 79.7g	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	56.5% 41g	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	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	19.4% 7.36g	156% 59.4g	38g per day for Men 19-50 years
Protein	28% 15.8g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.95% 8.56μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.5% 0.59mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.25mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.25% 0.41mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.83% 0.11mg	267% 3.47mg	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	22.7% 91μg	62.5% 250μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1.43% 0.034μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.57% 0.51mg	438% 394mg	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	6.05% 0.91mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.43% 2.9μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Oatmeal Bread	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	12.3% 123mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	43% 0.39mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	63% 5.03mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	16.7% 70.2mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	92% 2.13mg	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	33.5% 235mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	7.76% 264mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	83% 45.7μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	55.5% 832mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	1.44% 53.4g	80% 2961g	3700g per day for Men 19-50 years

Toasted Oatmeal Bread VS Tomatoes In Juice With Salt Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Toasted Oatmeal Bread or Tomatoes in Juice with Salt?

Lets compare vitamin content per 500 calories of Toasted Oatmeal Bread vs Tomatoes in Juice with Salt:

• 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 73 times more Vitamin A, 30.2 times more Vitamin B1, 4.3 times more Vitamin B2, 4.2 times more Vitamin B3, 8.9 times more Vitamin B5, 30.2 times more Vitamin B6, 2.8 times more Vitamin B9, 766.5 times more Vitamin C, 20.3 times more Vitamin E and 27.9 times more Vitamin K than Toasted Oatmeal Bread.
• 500 calories of Toasted Oatmeal Bread have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Toasted Oatmeal Bread as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Toasted Oatmeal Bread vs Tomatoes in Juice with Salt:

• 500 calories of Toasted Oatmeal Bread have 2.1 times more Selenium than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 8.4 times more Calcium, 4.2 times more Copper, 3.5 times more Iron, 4.5 times more Magnesium, 2.3 times more Phosphorus, 22.6 times more Potassium, 4.3 times more Sodium, 2 times more Zinc and 55.4 times more Water than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Tomatoes in Juice with Salt contain similar levels of Manganese per 500 calories.
• 500 calories of Toasted Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Toasted Oatmeal Bread have 1.5 times more Omega 3 than Tomatoes in Juice with Salt.
• While 500 kcal of Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 5.3 times more Sugars, 8.1 times more Fiber and 1.6 times more Protein than Toasted Oatmeal Bread.
• Both Toasted Oatmeal Bread and Tomatoes in Juice with Salt offer comparable quantities of Energy, Omega 6 and Carbohydrate per 500 calories.
• 500 calories of Tomatoes in Juice with Salt provide inadequate amounts of Omega 3