Comparing Nutrients in 500 calories TomatoesVS Toasted Oatmeal Bread

Weight per 500 calories

Tomatoes

2778g

Toasted Oatmeal Bread

171g

Toasted Oatmeal Bread has 16.2 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes or Toasted Oatmeal Bread?

Macros Ratio

Protein Fat Carbs

Tomatoes

17%

74%

Toasted Oatmeal Bread

13%

15%

72%

500 kcal ▼

Macro Nutrients

Tomatoesvs Toasted Oatmeal Bread

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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5.73%5.56g

Fat

8.47%8.2g

5.56 gvs8.2 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.43%0.78g

Saturated Fat

4.1%1.3g

0.78 gvs1.3 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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5.2%0.083g

Omega 3

11.6%0.18g

0.083 gvs0.18 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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13%2.22g

Omega 6

17.5%3g

2.22 gvs3 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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83%108g

Carbohydrate

69.4%90g

108 gvs90 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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101%73g

Sugars

21%15g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

73 gvs15 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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52.5%38g

Fructose

≤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]

38 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%34.7g

Glucose

34.7 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0g

Sucrose

0 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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87.7%33.3g

Fiber

19.4%7.36g

33.3 gvs7.36 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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43.7%24.4g

Protein

28%15.8g

24.4 gvs15.8 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Tomatoesvs Toasted Oatmeal Bread

130%1167μg

Vitamin A

0.95%8.56μg

RAE, retinol activity equivalents

1167 μgvs8.56 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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85.6%1.03mg

Vitamin B1

49.5%0.59mg

Thiamine

1.03 mgvs0.59 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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40.6%0.53mg

Vitamin B2

31%0.4mg

Riboflavin

0.53 mgvs0.4 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg

Vitamin B3

33%5.25mg

Niacin, nicotinic acid, niacinamide

16.5 mgvs5.25 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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49.4%2.47mg

Vitamin B5

8.25%0.41mg

Pantothenic acid

2.47 mgvs0.41 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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171%2.22mg

Vitamin B6

8.83%0.11mg

Pyridoxine

2.22 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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43.4%13μg

Vitamin B7

Biotin

13 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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104%417μg

Vitamin B9

22.7%91μg

Folates and Folic Acid

417 μgvs91 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

1.43%0.034μg

Cobalamin

0 μgvs0.034 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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423%381mg

Vitamin C

0.57%0.51mg

Ascorbic acid

381 mgvs0.51 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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100%15mg

Vitamin E

6.05%0.91mg

Tocopherols and Tocotrienols

15 mgvs0.91 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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183%219μg

Vitamin K

2.43%2.9μg

Phytomenadione or phylloquinone

219 μgvs2.9 μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Tomatoesvs Toasted Oatmeal Bread

27.8%278mg

Calcium

12.3%123mg

278 mgvs123 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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182%1.64mg

Copper

43%0.39mg

1.64 mgvs0.39 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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1.6%64μg

Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

64 μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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94%7.5mg

Iron

63%5.03mg

7.5 mgvs5.03 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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72.8%306mg

Magnesium

16.7%70.2mg

306 mgvs70.2 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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138%3.17mg

Manganese

76%1.75mg

3.17 mgvs1.75 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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95%667mg

Phosphorus

33.5%235mg

667 mgvs235 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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194%6583mg

Potassium

7.76%264mg

6583 mgvs264 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0%0μg

Selenium

83%45.7μg

0 μgvs45.7 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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9.26%139mg

Sodium

55.5%832mg

139 mgvs832 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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43%4.72mg

Zinc

17.3%1.9mg

4.72 mgvs1.9 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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71%2626g

Water

1.44%53.4g

2626 gvs53.4 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Tomatoes vs Toasted Oatmeal Bread:

Raw Ripe Red Tomatoes have 136.3 times more Vitamin A, 1.7 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3, 6 times more Vitamin B5, 19.4 times more Vitamin B6, 4.6 times more Vitamin B9, 740.8 times more Vitamin C, 16.5 times more Vitamin E and 75.4 times more Vitamin K than Toasted Oatmeal Bread.
Both Raw Ripe Red Tomatoes as well as Toasted Oatmeal Bread have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes vs Toasted Oatmeal Bread:

Raw Ripe Red Tomatoes have 2.3 times more Calcium, 4.2 times more Copper, 1.5 times more Iron, 4.4 times more Magnesium, 1.8 times more Manganese, 2.8 times more Phosphorus, 25 times more Potassium, 2.5 times more Zinc and 49.1 times more Water than Toasted Oatmeal Bread.
While Toasted Oatmeal Bread contains more Selenium and 6 times more Sodium than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 500 calories:

Raw Ripe Red Tomatoes have 4.8 times more Sugars, 4.5 times more Fiber and 1.6 times more Protein than Toasted Oatmeal Bread.
While Toasted Oatmeal Bread contains 1.5 times more Fat, 2.2 times more Omega 3 and 1.3 times more Omega 6 than Raw Ripe Red Tomatoes.
Both Raw Ripe Red Tomatoes and Toasted Oatmeal Bread have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Ripe Red Tomatoes as well as Toasted Oatmeal Bread have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

TomatoesVS Cooked Ripe Red TomatoesToasted Oatmeal BreadVS Cooked Ripe Red TomatoesTomatoesVS Enriched White Pita BreadToasted Oatmeal BreadVS Enriched White Pita Bread

Compare Foods

Comparing Nutrients in 500 calories TomatoesVS Toasted Oatmeal Bread

Weight per 500 calories

Which food has more nutrients per 500 calories - Tomatoes or Toasted Oatmeal Bread?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: