Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Toasted Oatmeal Bread

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Toasted Oatmeal Bread: 171g

Toasted Oatmeal Bread has 16.2 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Toasted Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8.47% 8.2g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	11.6% 0.18g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	17.5% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	69.4% 90g	130g per day for Men 19-50 years
Sugars	95% 69g	21% 15g	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	50% 36.4g	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	19.4% 7.36g	38g per day for Men 19-50 years
Protein	47% 26.4g	28% 15.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.95% 8.56μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	49.5% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	33% 5.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	8.25% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	8.83% 0.11mg	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	90% 361μg	22.7% 91μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.43% 0.034μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	0.57% 0.51mg	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	104% 15.6mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	2.43% 2.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Oatmeal Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	43% 0.39mg	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	236% 19mg	63% 5.03mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	16.7% 70.2mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	76% 1.75mg	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	111% 778mg	33.5% 235mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	55.5% 832mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	71% 2621g	1.44% 53.4g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Toasted Oatmeal Bread Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Toasted Oatmeal Bread?

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Toasted Oatmeal Bread:

• 500 calories of Cooked Ripe Red Tomatoes have 77.9 times more Vitamin A, 1.7 times more Vitamin B1, 1.5 times more Vitamin B2, 2.8 times more Vitamin B3, 8.7 times more Vitamin B5, 19.1 times more Vitamin B6, 4 times more Vitamin B9, 1232.9 times more Vitamin C, 17.1 times more Vitamin E and 26.7 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 Cooked Ripe Red Tomatoes as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Toasted Oatmeal Bread:

• 500 calories of Cooked Ripe Red Tomatoes have 2.5 times more Calcium, 5.4 times more Copper, 3.8 times more Iron, 3.6 times more Magnesium, 1.7 times more Manganese, 3.3 times more Phosphorus, 23 times more Potassium, 2 times more Zinc and 49.1 times more Water than Toasted Oatmeal Bread.
• While 500 kcal of Toasted Oatmeal Bread contain 3.3 times more Selenium and 2.7 times more Sodium than Cooked Ripe Red Tomatoes.
• 500 calories of Toasted Oatmeal Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.2 times more Carbohydrate, 4.6 times more Sugars, 2.6 times more Fiber and 1.7 times more Protein than Toasted Oatmeal Bread.
• While 500 kcal of Toasted Oatmeal Bread contain 3.3 times more Omega 3 and 2.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Oatmeal Bread offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 3 and Omega 6