Comparing Nutrients in 7 ounces Oatmeal Reduced-calorie Bread VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Oatmeal Reduced-calorie Bread	13%	13%	74%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	14.4% 417kcal	1.03% 29.8kcal	2900kcal per day for Men 19-50 years
Fat	7.16% 6.95g	0.16% 0.16g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.2g	0.068% 0.022g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	0.12% 0.002g	1.6g per day for Men 19-50 years
Omega 6	15% 2.56g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	5.53% 7.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	27% 15g	2.45% 1.37g	56g per day for Men 19-50 years

Vitamins

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0% 0μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	57.5% 0.69mg	5.62% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.7% 0.56mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.6% 6mg	7.94% 1.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.86mg	5.87% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.87% 0.089mg	15.7% 0.2mg	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	27.3% 109μg	4.47% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.44% 0.4mg	13.7% 12.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oatmeal Reduced-calorie Bread	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	23% 228mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	20% 0.18mg	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	57% 4.56mg	6.45% 0.52mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	46.5% 1.07mg	11.4% 0.26mg	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	28.3% 198mg	3.97% 27.8mg	700mg per day for Men 19-50 years
Potassium	7.24% 246mg	6.25% 212mg	3400mg per day for Men 19-50 years
Selenium	83% 45.6μg	1.44% 0.79μg	55μg per day for Men 19-50 years
Sodium	51.3% 770mg	53% 796mg	1500mg per day for Men 19-50 years
Zinc	15% 1.65mg	2.35% 0.26mg	11mg per day for Men 19-50 years
Water	2.36% 87.3g	5.05% 187g	3700g per day for Men 19-50 years

Nutrient Comparison: Oatmeal Reduced-calorie Bread VS Canned Tomatoes with Green Chilies per 7 oz

Compare the macro and micronutrient content in 7 oz of Oatmeal Reduced-calorie Bread versus 7 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oatmeal Reduced-calorie Bread vs Canned Tomatoes with Green Chilies:

• 7 ounces of Oatmeal Reduced-calorie Bread have 10.2 times more Vitamin B1, 14.7 times more Vitamin B2, 4.7 times more Vitamin B3, 2.9 times more Vitamin B5, 6.1 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain more Vitamin A, 2.3 times more Vitamin B6 and 31 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• 7 ounces of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A and Vitamin C
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12

Comparing minerals per 7 ounces for Oatmeal Reduced-calorie Bread vs Canned Tomatoes with Green Chilies:

• 7 ounces of Oatmeal Reduced-calorie Bread have 5.8 times more Calcium, 8.8 times more Iron, 2.2 times more Magnesium, 4.1 times more Manganese, 7.1 times more Phosphorus, 57.5 times more Selenium and 6.4 times more Zinc than Canned Tomatoes with Green Chilies.
• While 7 oz of Canned Red Ripe Tomatoes with Green Chilies contain 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• Both Oatmeal Reduced-calorie Bread and Canned Tomatoes with Green Chilies contain similar levels of Copper, Potassium and Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oatmeal Reduced-calorie Bread have 14 times more Energy, 43.8 times more Fat, 63 times more Omega 3, 44.4 times more Omega 6, 12 times more Carbohydrate and 11 times more Protein than Canned Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein