Comparing Nutrients in 5 ounces Cooked Ripe Red Tomatoes VS Toasted Oat Bran Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Toasted Oat Bran Reduced-calorie Bread	14%	13%	73%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	11.7% 339kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	5.55% 5.4g	97g per day for Men 19-50 years
Saturated Fat	0.066% 0.021g	2.35% 0.75g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	15.6% 2.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.37% 5.7g	53.6% 69.7g	130g per day for Men 19-50 years
Sugars	4.87% 3.53g	8.2% 5.95g	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	2.56% 1.86g	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	% 1.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.99g	53.3% 20.3g	38g per day for Men 19-50 years
Protein	2.4% 1.35g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	3.78% 34μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.25% 0.051mg	40% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.4% 0.031mg	23.7% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.7% 0.75mg	35.7% 5.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.66% 0.18mg	4.7% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.6% 0.11mg	9.5% 0.12mg	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	4.6% 18.4μg	29% 116μg	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	36% 32.3mg	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	5.3% 0.79mg	3.1% 0.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Toasted Oat Bran Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	9.64% 96mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	23% 0.21mg	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	12% 0.96mg	66.4% 5.3mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	18.6% 78mg	420mg per day for Men 19-50 years
Manganese	6.47% 0.15mg	62% 1.43mg	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	5.67% 39.7mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	9.1% 309mg	5.1% 173mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	63% 34.7μg	55μg per day for Men 19-50 years
Sodium	1.04% 15.6mg	51.7% 775mg	1500mg per day for Men 19-50 years
Zinc	1.8% 0.2mg	15.3% 1.7mg	11mg per day for Men 19-50 years
Water	3.6% 134g	1.37% 50.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Ripe Red Tomatoes vs Toasted Oat Bran Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C, 1.7 times more Vitamin E and 1.4 times more Vitamin K than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 9.4 times more Vitamin B1, 9.9 times more Vitamin B2, 7.6 times more Vitamin B3, 1.3 times more Vitamin B5 and 6.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Toasted Oat Bran Reduced-calorie Bread have similar amounts of Vitamin B6 per 5 oz.
• Both Cooked Ripe Red Tomatoes as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Ripe Red Tomatoes vs Toasted Oat Bran Reduced-calorie Bread:

• Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 2.6 times more Water than Toasted Oat Bran Reduced-calorie Bread.
• While Toasted Oat Bran Reduced-calorie Bread contains 6.2 times more Calcium, 2 times more Copper, 5.5 times more Iron, 6.1 times more Magnesium, 9.6 times more Manganese, 5.1 times more Phosphorus, 49 times more Selenium, 49.7 times more Sodium and 8.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Toasted Oat Bran Reduced-calorie Bread contains 13.3 times more Energy, 34.5 times more Fat, 35.3 times more Saturated Fat, 61 times more Omega 3, 44.4 times more Omega 6, 12.3 times more Carbohydrate, 1.7 times more Sugars, 20.4 times more Fiber and 10 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Toasted Oat Bran Reduced-calorie Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.