Comparing Nutrients in 100 grams Stewed Canned Tomatoes VS Oatmeal Reduced-calorie Bread

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oatmeal Reduced-calorie Bread	13%	13%	74%

Macro Nutrients

	Stewed Canned Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Energy	0.9% 26kcal	7.24% 210kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	3.6% 3.5g	97g per day for Men 19-50 years
Saturated Fat	0.081% 0.026g	1.87% 0.6g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	3.94% 0.063g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	7.6% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.76% 6.2g	33.3% 43.3g	130g per day for Men 19-50 years
Sugars	4.86% 3.52g	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	2.6% 1.88g	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	% 1.63g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	2.63% 1g	NA	38g per day for Men 19-50 years
Protein	1.63% 0.91g	13.6% 7.6g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Vitamin A	1% 9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.83% 0.046mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.7% 0.035mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.46% 0.71mg	19% 3.03mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.3% 0.11mg	8.6% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.3% 0.017mg	3.46% 0.045mg	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	1.25% 5μg	13.8% 55μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.17% 0.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	8.78% 7.9mg	0.22% 0.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.53% 0.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oatmeal Reduced-calorie Bread	Recommended Dietary Allowance
Calcium	3.4% 34mg	11.5% 115mg	1000mg per day for Men 19-50 years
Copper	12.4% 0.11mg	11% 0.099mg	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	16.6% 1.33mg	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.7% 24mg	420mg per day for Men 19-50 years
Manganese	2.57% 0.059mg	23.4% 0.54mg	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	2.86% 20mg	14.3% 100mg	700mg per day for Men 19-50 years
Potassium	6.1% 207mg	3.65% 124mg	3400mg per day for Men 19-50 years
Selenium	1.1% 0.6μg	42% 23μg	55μg per day for Men 19-50 years
Sodium	14.7% 221mg	26% 388mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.55% 0.83mg	11mg per day for Men 19-50 years
Water	2.47% 92g	1.2% 44g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Oatmeal Reduced-calorie Bread per 100 g

Compare the macro and micronutrient content in 100 g of Stewed Canned Tomatoes versus 100 g of Oatmeal Reduced-calorie Bread to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Stewed Canned Tomatoes vs Oatmeal Reduced-calorie Bread:

• 100 grams of Stewed Canned Tomatoes have 39.5 times more Vitamin C than Oatmeal Reduced-calorie Bread.
• While 100 g of Oatmeal Reduced-calorie Bread contain 7.6 times more Vitamin B1, 8 times more Vitamin B2, 4.2 times more Vitamin B3, 3.8 times more Vitamin B5, 2.6 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 100 grams of Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Oatmeal Reduced-calorie Bread have insufficient amounts of Vitamin A in 100 grams.

Comparing minerals per 100 grams for Stewed Canned Tomatoes vs Oatmeal Reduced-calorie Bread:

• 100 grams of Stewed Canned Tomatoes have 1.7 times more Potassium and 2.1 times more Water than Oatmeal Reduced-calorie Bread.
• While 100 g of Oatmeal Reduced-calorie Bread contain 3.4 times more Calcium, 1.7 times more Iron, 2 times more Magnesium, 9.1 times more Manganese, 5 times more Phosphorus, 38.3 times more Selenium, 1.8 times more Sodium and 4.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oatmeal Reduced-calorie Bread contain similar levels of Copper per 100 grams.
• 100 grams of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 100 grams:

• 100 g of Oatmeal Reduced-calorie Bread contain 8.1 times more Energy, 18.4 times more Fat, 21 times more Omega 3, 17.4 times more Omega 6, 7 times more Carbohydrate and 8.4 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 100 grams of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein