Comparing Nutrients in 500 calories Wheat Bran VS Tomatoes in Juice with Salt

Weight per 500 calories

• Wheat Bran: 232g
• Tomatoes in Juice with Salt: 3125g

Wheat Bran has 13.5 times more energy per 100g than Tomatoes in Juice with Salt. It has above average energy density when compared to other foods. Canned Red Ripe Tomatoes in Tomato Juice with Salt having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Wheat Bran	17%	11%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Wheat Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.84g	8.05% 7.8g	97g per day for Men 19-50 years
Saturated Fat	4.56% 1.46g	3.32% 1.06g	32g per day for Men 19-50 years
Omega 3	24% 0.39g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	27.8% 4.7g	18% 3.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	115% 149g	83.4% 108g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	110% 79.7g	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	NA	56.5% 41g	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	NA	% 38.8g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	261% 99g	156% 59.4g	38g per day for Men 19-50 years
Protein	64.3% 36g	44% 24.7g	56g per day for Men 19-50 years

Vitamins

	Wheat Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	69.4% 625μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	1497% 18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	132% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	196% 31.4mg	139% 22.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.05mg	73% 3.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	232% 3mg	267% 3.47mg	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	45.7% 183μg	62.5% 250μg	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	0% 0mg	438% 394mg	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	23% 3.45mg	123% 18.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.67% 4.4μg	67.7% 81.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wheat Bran	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	17% 169mg	103% 1031mg	1000mg per day for Men 19-50 years
Copper	257% 2.3mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4% 159μg	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	306% 24.5mg	223% 18mg	8mg per day for Men 19-50 years
Magnesium	337% 1414mg	74.4% 313mg	420mg per day for Men 19-50 years
Manganese	1157% 26.6mg	92% 2.13mg	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	335% 2345mg	76% 531mg	700mg per day for Men 19-50 years
Potassium	80.5% 2736mg	176% 5969mg	3400mg per day for Men 19-50 years
Selenium	327% 180μg	39.8% 22μg	55μg per day for Men 19-50 years
Sodium	0.31% 4.63mg	240% 3594mg	1500mg per day for Men 19-50 years
Zinc	153% 17mg	34% 3.75mg	11mg per day for Men 19-50 years
Water	0.62% 23g	80% 2961g	3700g per day for Men 19-50 years

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

• Crude Wheat Bran has 1.4 times more Vitamin B3 and 1.4 times more Vitamin B5 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain more Vitamin A, 14.8 times more Vitamin B1, 1.3 times more Vitamin B2, 1.4 times more Vitamin B9, more Vitamin C, 5.3 times more Vitamin E and 18.5 times more Vitamin K than Crude Wheat Bran.
• Both Crude Wheat Bran and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Vitamin B6 per 500 kcal.
• Both Crude Wheat Bran as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Wheat Bran vs Tomatoes in Juice with Salt:

• Crude Wheat Bran has 1.4 times more Copper, 1.4 times more Iron, 4.5 times more Magnesium, 12.5 times more Manganese, 4.4 times more Phosphorus, 8.2 times more Selenium and 4.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 6.1 times more Calcium, 2.2 times more Potassium, 776.3 times more Sodium and 129.3 times more Water than Crude Wheat Bran.

Comparison of macro-nutrients per 500 calories:

• Crude Wheat Bran has 1.3 times more Fat, 3.1 times more Omega 3, 1.6 times more Omega 6, 1.4 times more Carbohydrate, 1.7 times more Fiber and 1.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 84 times more Sugars than Crude Wheat Bran.
• Both Crude Wheat Bran and Canned Red Ripe Tomatoes in Tomato Juice with Salt have similar amounts of Energy per 500 kcal.
• Both Crude Wheat Bran as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.