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

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Toasted Oat Bran Bread: 193g

Toasted Oat Bran Bread has 16.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Toasted Oat Bran Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	9.55% 9.27g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	4.62% 1.48g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	20% 3.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	65% 84.4g	130g per day for Men 19-50 years
Sugars	110% 79.7g	22.5% 16.3g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	25% 9.46g	38g per day for Men 19-50 years
Protein	44% 24.7g	39.3% 22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	0.43% 3.86μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	71.3% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	57.6% 9.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	4.4% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	5.94% 0.077mg	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	62.5% 250μg	33.3% 133μg	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	438% 394mg	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	123% 18.4mg	6.18% 0.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	2.1% 2.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	103% 1031mg	13.7% 137mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	27.5% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	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	223% 18mg	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	15.6% 65.6mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	63.8% 1.47mg	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	76% 531mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	7% 237mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	116% 63.7μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	50% 747mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	80% 2961g	2% 74.3g	3700g per day for Men 19-50 years

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 161.9 times more Vitamin A, 21 times more Vitamin B1, 2.6 times more Vitamin B2, 2.4 times more Vitamin B3, 16.6 times more Vitamin B5, 44.9 times more Vitamin B6, 1.9 times more Vitamin B9, more Vitamin C, 19.9 times more Vitamin E and 32.4 times more Vitamin K than Toasted Oat Bran Bread.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

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

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 7.5 times more Calcium, 6.6 times more Copper, 2.7 times more Iron, 4.8 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 25.1 times more Potassium, 4.8 times more Sodium, 1.9 times more Zinc and 39.8 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 2.9 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Carbohydrate, 4.9 times more Sugars and 6.3 times more Fiber than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 1.8 times more Omega 3 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Toasted Oat Bran Bread have similar amounts of Energy, Fat, Omega 6 and Protein per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.