Comparing Nutrients in 7 ounces Tomatoes VS Oatmeal Bread

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oatmeal Bread	13%	15%	72%

Macro Nutrients

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.4% 534kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	9% 8.73g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	4.36% 1.4g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	18.7% 3.2g	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	74% 96g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	22.3% 16g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	29.8% 16.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	1.1% 9.92μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	66% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	36.6% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	39% 6.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	13.5% 0.68mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	10.4% 0.13mg	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	30.8% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	2.5% 0.06μg	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	2.5% 2.98μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oatmeal Bread	Recommended Dietary Allowance
Calcium	2% 20mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	46% 0.41mg	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	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	17.5% 73.4mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	81% 1.87mg	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	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	88.8% 49μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Oatmeal Bread:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, more Vitamin C and 5.3 times more Vitamin K than Oatmeal Bread.
• While Oatmeal Bread contains 10.8 times more Vitamin B1, 12.6 times more Vitamin B2, 5.3 times more Vitamin B3, 3.8 times more Vitamin B5, 4.1 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oatmeal Bread have similar amounts of Vitamin B6 and Vitamin E per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Oatmeal Bread have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Oatmeal Bread:

• Raw Ripe Red Tomatoes have 1.7 times more Potassium and 2.6 times more Water than Oatmeal Bread.
• While Oatmeal Bread contains 6.6 times more Calcium, 3.5 times more Copper, 10 times more Iron, 3.4 times more Magnesium, 8.2 times more Manganese, 5.3 times more Phosphorus, more Selenium, 89.4 times more Sodium and 6 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Oatmeal Bread contains 14.9 times more Energy, 22 times more Fat, 25.1 times more Saturated Fat, 33.3 times more Omega 3, 20 times more Omega 6, 12.5 times more Carbohydrate, 3.1 times more Sugars, 3.3 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.