Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oatmeal Bread	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	13% 381kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	6.43% 6.24g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	3.1% 1g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	13.4% 2.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.95% 5.13g	53% 68.7g	130g per day for Men 19-50 years
Sugars	NA	16% 11.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	15% 5.67g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	21.3% 12g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	0.79% 7.1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4% 0.048mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	27.8% 4.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	9.67% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	7.4% 0.096mg	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	3.2% 12.8μg	22% 88μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1.77% 0.043μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	9.76% 8.8mg	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	NA	4.54% 0.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oatmeal Bread	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	9.36% 94mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	33% 0.3mg	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	4.6% 0.37mg	48% 3.83mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12.5% 52.4mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	58% 1.33mg	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	2.83% 20mg	25.5% 179mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	5.92% 201mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	63.4% 35μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.4% 52g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oatmeal Bread per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Oatmeal Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Oatmeal Bread:

• 5 ounces of Canned Tomatoes with Green Chilies have 4 times more Vitamin A, 1.5 times more Vitamin B6 and more Vitamin C than Oatmeal Bread.
• While 5 oz of Oatmeal Bread contain 11.7 times more Vitamin B1, 12.6 times more Vitamin B2, 4.9 times more Vitamin B3, 2.3 times more Vitamin B5 and 6.9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 5 ounces of Oatmeal Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Oatmeal Bread:

• 5 ounces of Canned Tomatoes with Green Chilies have 2.6 times more Water than Oatmeal Bread.
• While 5 oz of Oatmeal Bread contain 3.3 times more Calcium, 2.3 times more Copper, 10.4 times more Iron, 3.4 times more Magnesium, 7.1 times more Manganese, 9 times more Phosphorus, 1.3 times more Potassium, 61.5 times more Selenium and 7.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oatmeal Bread contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Oatmeal Bread contain 17.9 times more Energy, 55 times more Fat, 63.9 times more Saturated Fat, 100 times more Omega 3, 55.3 times more Omega 6, 13.4 times more Carbohydrate and 12.2 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein