Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oat Bran Bread	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	16% 468kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	4.32% 1.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	12.8% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	18.6% 3.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	60.8% 79g	130g per day for Men 19-50 years
Sugars	NA	21% 15.3g	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	23.5% 8.93g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	37% 20.6g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	5.62% 0.067mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	11% 0.14mg	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	4.47% 18μg	40% 161μg	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	13.7% 12.3mg	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	NA	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oat Bran Bread	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	29.8% 0.27mg	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	6.45% 0.52mg	77.4% 6.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	67.2% 1.55mg	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	3.97% 27.8mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	8.58% 292mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	108% 59.5μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	46.7% 701mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	16% 1.77mg	11mg per day for Men 19-50 years
Water	5.05% 187g	2.36% 87.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oat Bran Bread per 7 oz

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

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Oat Bran Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have 10 times more Vitamin A, 1.4 times more Vitamin B6 and more Vitamin C than Oat Bran Bread.
• While 7 oz of Oat Bran Bread contain 14.8 times more Vitamin B1, 18.2 times more Vitamin B2, 7.5 times more Vitamin B3, 3.9 times more Vitamin B5 and 9 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Oat Bran Bread have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Oat Bran Bread:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.1 times more Water than Oat Bran Bread.
• While 7 oz of Oat Bran Bread contain 3.3 times more Calcium, 1.5 times more Copper, 12 times more Iron, 3.2 times more Magnesium, 5.9 times more Manganese, 10.1 times more Phosphorus, 1.4 times more Potassium, 75 times more Selenium and 6.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Bran Bread contain similar levels of 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 oz of Oat Bran Bread contain 15.7 times more Energy, 55 times more Fat, 63.4 times more Saturated Fat, 103 times more Omega 3, 54.8 times more Omega 6, 11 times more Carbohydrate and 15.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein