Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	20.4% 3.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	23% 16.8g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	6.1% 0.079mg	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	3.97% 16μg	34.2% 137μg	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	27.8% 25mg	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	7.8% 1.17mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	65.6% 1.5mg	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	4.8% 33.7mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.1% 188g	2.06% 76.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Toasted Oat Bran Bread per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Toasted Oat Bran Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Toasted Oat Bran Bread:

• 7 ounces of Tomatoes in Juice with Salt have 10 times more Vitamin A, 1.3 times more Vitamin B1, 2.8 times more Vitamin B6, more Vitamin C, 1.2 times more Vitamin E and 2 times more Vitamin K than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 6.2 times more Vitamin B2, 6.7 times more Vitamin B3 and 8.6 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Toasted Oat Bran Bread provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Toasted Oat Bran Bread have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Toasted Oat Bran Bread:

• 7 ounces of Tomatoes in Juice with Salt have 1.6 times more Potassium and 2.5 times more Water than Toasted Oat Bran Bread.
• While 7 oz of Toasted Oat Bran Bread contain 2.2 times more Calcium, 2.5 times more Copper, 6 times more Iron, 3.4 times more Magnesium, 11.2 times more Manganese, 6.8 times more Phosphorus, 47.1 times more Selenium, 3.4 times more Sodium and 8.8 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Toasted Oat Bran Bread contain 16.2 times more Energy, 19.2 times more Fat, 22.5 times more Saturated Fat, 28.5 times more Omega 3, 18 times more Omega 6, 12.6 times more Carbohydrate, 3.3 times more Sugars, 2.6 times more Fiber and 14.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein