Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Oat Bran

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Oat Bran: 203g

Raw Oat Bran has 13.7 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.

Which food has more nutrients per 500 calories - Cooked Ripe Red Tomatoes or Oat Bran?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oat Bran	17%	16%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oat Bran	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	14.7% 14.3g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	8.43% 2.7g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	15.4% 0.25g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	31.6% 5.38g	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	104% 135g	130g per day for Men 19-50 years
Sugars	95% 69g	4.07% 2.95g	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	82.4% 31.3g	38g per day for Men 19-50 years
Protein	47% 26.4g	62.8% 35g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oat Bran	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	198% 2.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	34.4% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	12% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	60.6% 3.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	25.8% 0.34mg	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	26.4% 106μg	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	704% 633mg	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	104% 15.6mg	13.7% 2.05mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	5.42% 6.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oat Bran	Recommended Dietary Allowance
Calcium	30.6% 306mg	11.8% 118mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	91% 0.82mg	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	137% 11mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	114% 478mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	498% 11.4mg	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	213% 1492mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	57.5% 6.32mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Oat Bran:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B2, 7.8 times more Vitamin B3, 6.5 times more Vitamin B6, 3.4 times more Vitamin B9, more Vitamin C, 7.6 times more Vitamin E and 12 times more Vitamin K than Raw Oat Bran.
• While Raw Oat Bran contains 2.4 times more Vitamin B1 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Oat Bran have similar amounts of Vitamin B5 per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Oat Bran have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Oat Bran:

• Cooked Ripe Red Tomatoes have 2.6 times more Calcium, 2.5 times more Copper, 1.7 times more Iron, 5.3 times more Potassium, 37.6 times more Sodium and 196.8 times more Water than Raw Oat Bran.
• While Raw Oat Bran contains 1.9 times more Magnesium, 3.9 times more Manganese, 1.9 times more Phosphorus, 6.6 times more Selenium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 23.5 times more Sugars than Raw Oat Bran.
• While Raw Oat Bran contains 4.7 times more Fat, 6.5 times more Saturated Fat, 4.4 times more Omega 3, 4.6 times more Omega 6, 1.6 times more Fiber and 1.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Raw Oat Bran have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Raw Oat Bran have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.