Comparing Nutrients in 7 ounces Tomatoes VS Toasted Oat Bran Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Oat Bran Bread	17%	16%	67%

Macro Nutrients

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	17.7% 514kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9.82% 9.53g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	14% 0.23g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	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	5.94% 7.7g	66.7% 86.7g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	25.6% 9.72g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	40.4% 22.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	73.3% 0.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	52.4% 0.68mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	59.3% 9.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	6.35% 0.95mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2.15% 2.58μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Oat Bran Bread	Recommended Dietary Allowance
Calcium	2% 20mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	28.2% 0.25mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	16% 67.5mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	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	6.8% 47.6mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	7.18% 244mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	119% 65.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	51% 768mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	5.07% 188g	2.06% 76.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Toasted Oat Bran Bread:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 2 times more Vitamin B6, more Vitamin C and 6.1 times more Vitamin K than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 12 times more Vitamin B1, 18.1 times more Vitamin B2, 8 times more Vitamin B3, 1.3 times more Vitamin B5 and 4.6 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Toasted Oat Bran Bread have similar amounts of Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Toasted Oat Bran Bread have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Toasted Oat Bran Bread:

• Raw Ripe Red Tomatoes have 1.9 times more Potassium and 2.5 times more Water than Toasted Oat Bran Bread.
• While Toasted Oat Bran Bread contains 7.1 times more Calcium, 2.2 times more Copper, 12.7 times more Iron, 3.1 times more Magnesium, 6.7 times more Manganese, 4.8 times more Phosphorus, more Selenium, 77.4 times more Sodium and 6.2 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Toasted Oat Bran Bread contains 14.4 times more Energy, 24 times more Fat, 27.4 times more Saturated Fat, 38 times more Omega 3, 21.9 times more Omega 6, 11.2 times more Carbohydrate, 3.2 times more Sugars, 4.1 times more Fiber and 13 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Oat Bran Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.