Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Oatmeal Reduced-calorie Bread

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Oatmeal Reduced-calorie Bread: 238g

Oatmeal Reduced-calorie Bread has 11.7 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is above average 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 Oatmeal Reduced-calorie Bread?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	8.6% 8.33g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	4.46% 1.43g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	9.38% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	18% 3.07g	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	79.3% 103g	130g per day for Men 19-50 years
Sugars	95% 69g	NA	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	NA	38g per day for Men 19-50 years
Protein	47% 26.4g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	74% 667μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	69% 0.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	51.3% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	20.5% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	8.24% 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	32.7% 131μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	0.53% 0.48mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	30.6% 306mg	27.4% 274mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	26% 0.24mg	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	68.5% 5.48mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	13.6% 57mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	55.8% 1.3mg	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	34% 238mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	8.7% 295mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	100% 54.8μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	61.6% 924mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	71% 2621g	2.83% 105g	3700g per day for Men 19-50 years

Cooked Ripe Red Tomatoes VS Oatmeal Reduced-calorie Bread Nutrients Per 500 Kcal

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

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

• 500 calories of Cooked Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B1, 2 times more Vitamin B3, 3.5 times more Vitamin B5, 20.5 times more Vitamin B6, 2.8 times more Vitamin B9 and 1330 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• Both Cooked Ripe Red Tomatoes and Oatmeal Reduced-calorie Bread provide similar amounts of Vitamin B2 per 500 calories.
• 500 calories of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin C
• Both Cooked Ripe Red Tomatoes as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Oatmeal Reduced-calorie Bread:

• 500 calories of Cooked Ripe Red Tomatoes have 8.8 times more Copper, 3.4 times more Iron, 4.4 times more Magnesium, 2.3 times more Manganese, 3.3 times more Phosphorus, 20.5 times more Potassium, 2 times more Zinc and 25 times more Water than Oatmeal Reduced-calorie Bread.
• While 500 kcal of Oatmeal Reduced-calorie Bread contain 3.9 times more Selenium and 3 times more Sodium than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oatmeal Reduced-calorie Bread contain similar levels of Calcium per 500 calories.
• 500 calories of Oatmeal Reduced-calorie Bread lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked Ripe Red Tomatoes have 1.5 times more Protein than Oatmeal Reduced-calorie Bread.
• While 500 kcal of Oatmeal Reduced-calorie Bread contain 2.6 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oatmeal Reduced-calorie Bread offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Ripe Red Tomatoes provide inadequate amounts of Omega 6
• Both Cooked Ripe Red Tomatoes as well as Oatmeal Reduced-calorie Bread provide inadequate amounts of Omega 3 in 500 calories.