Comparing Nutrients in 500 calories Tomatoes VS Oatmeal Bread

Weight per 500 calories

• Tomatoes: 2778g
• Oatmeal Bread: 186g

Oatmeal Bread has 14.9 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Oatmeal Bread?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	8.43% 8.18g	97g per day for Men 19-50 years
Saturated Fat	2.43% 0.78g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	5.2% 0.083g	11.6% 0.19g	1.6g per day for Men 19-50 years
Omega 6	13% 2.22g	17.5% 2.98g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	69.3% 90g	130g per day for Men 19-50 years
Sugars	101% 73g	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	52.5% 38g	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	% 34.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	87.7% 33.3g	19.6% 7.43g	38g per day for Men 19-50 years
Protein	43.7% 24.4g	28% 15.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	130% 1167μg	1.03% 9.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	85.6% 1.03mg	62% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	34.3% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	49.4% 2.47mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	171% 2.22mg	9.72% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	43.4% 13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	104% 417μg	29% 115μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.32% 0.056μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	423% 381mg	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	100% 15mg	5.95% 0.89mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	183% 219μg	2.32% 2.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Calcium	27.8% 278mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	182% 1.64mg	43% 0.39mg	0.9mg per day for Men 19-50 years
Fluoride	1.6% 64μg	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	94% 7.5mg	62.7% 5mg	8mg per day for Men 19-50 years
Magnesium	72.8% 306mg	16.4% 68.8mg	420mg per day for Men 19-50 years
Manganese	138% 3.17mg	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	95% 667mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	194% 6583mg	7.76% 264mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	83% 45.7μg	55μg per day for Men 19-50 years
Sodium	9.26% 139mg	55.4% 831mg	1500mg per day for Men 19-50 years
Zinc	43% 4.72mg	17.2% 1.9mg	11mg per day for Men 19-50 years
Water	71% 2626g	1.84% 68.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes vs Oatmeal Bread:

• Raw Ripe Red Tomatoes have 125.5 times more Vitamin A, 1.4 times more Vitamin B1, 2.8 times more Vitamin B3, 3.9 times more Vitamin B5, 17.6 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin C, 16.8 times more Vitamin E and 78.7 times more Vitamin K than Oatmeal Bread.
• Both Raw Ripe Red Tomatoes and Oatmeal Bread have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Oatmeal Bread:

• Raw Ripe Red Tomatoes have 2.3 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 24.9 times more Potassium, 2.5 times more Zinc and 38.5 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

• Raw Ripe Red Tomatoes have 4.8 times more Sugars, 4.5 times more Fiber and 1.6 times more Protein than Oatmeal Bread.
• While Oatmeal Bread contains 1.5 times more Fat, 2.2 times more Omega 3 and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oatmeal Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Raw Ripe Red Tomatoes as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.