Comparing Nutrients in 500 calories Oatmeal Reduced-calorie Bread VS Stewed Canned Tomatoes

Weight per 500 calories

• Oatmeal Reduced-calorie Bread: 238g
• Stewed Canned Tomatoes: 1923g

Oatmeal Reduced-calorie Bread has 8.1 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.

Which food has more nutrients per 500 calories - Oatmeal Reduced-calorie Bread or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.6% 8.33g	3.77% 3.65g	97g per day for Men 19-50 years
Saturated Fat	4.46% 1.43g	1.56% 0.5g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	3.6% 0.058g	1.6g per day for Men 19-50 years
Omega 6	18% 3.07g	8.37% 1.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.3% 103g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	93% 67.7g	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	50% 36g	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	% 31.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.38g	g per day for Men 19-50 years
Fiber	NA	50.6% 19.2g	38g per day for Men 19-50 years
Protein	32.3% 18g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	19.2% 173μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69% 0.83mg	73.7% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.3% 0.67mg	51.8% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	86% 13.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.5% 1.03mg	44% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.24% 0.11mg	25% 0.33mg	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	32.7% 131μg	24% 96μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	9.92% 0.24μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.53% 0.48mg	169% 152mg	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	106% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	38.5% 46μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	27.4% 274mg	65.4% 654mg	1000mg per day for Men 19-50 years
Copper	26% 0.24mg	239% 2.15mg	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	68.5% 5.48mg	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	55% 231mg	420mg per day for Men 19-50 years
Manganese	55.8% 1.3mg	49.3% 1.13mg	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	34% 238mg	55% 385mg	700mg per day for Men 19-50 years
Potassium	8.7% 295mg	117% 3981mg	3400mg per day for Men 19-50 years
Selenium	100% 54.8μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	61.6% 924mg	283% 4250mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	29.7% 3.27mg	11mg per day for Men 19-50 years
Water	2.83% 105g	47.6% 1760g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Oatmeal Reduced-calorie Bread vs Stewed Canned Tomatoes:

• Oatmeal Reduced-calorie Bread has 1.4 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B3, 2.1 times more Vitamin B5, 3.1 times more Vitamin B6 and 319 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B2 per 500 kcal.

Comparing minerals per 500 calories for Oatmeal Reduced-calorie Bread vs Stewed Canned Tomatoes:

• Oatmeal Reduced-calorie Bread has 4.7 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 2.4 times more Calcium, 9.1 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 1.6 times more Phosphorus, 13.5 times more Potassium, 4.6 times more Sodium, 1.7 times more Zinc and 16.8 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Oatmeal Reduced-calorie Bread has 2.3 times more Fat, 2.6 times more Omega 3 and 2.2 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Oatmeal Reduced-calorie Bread and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Oatmeal Reduced-calorie Bread as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.