Comparing Nutrients in 14 ounces Oat Flour VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	55.3% 1603kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	12.2% 16g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	13.6% 9.9g	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	0% 0g	7.17% 5.2g	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	% 0.4g	% 4.7g	g per day for Men 19-50 years
Sucrose	% 2g	% 0g	g per day for Men 19-50 years
Fiber	68% 25.8g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	104% 58g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	24% 0.31mg	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	31.8% 127μg	13% 51.6μg	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	0% 0mg	101% 90mg	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	18.5% 2.78mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	22% 218mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	33% 0.3mg	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	198% 16mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	18% 0.42mg	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	256% 1794mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.92% 34g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Flour vs Cooked Ripe Red Tomatoes:

• Partially Debranned Oat Flour has 19.2 times more Vitamin B1, 5.7 times more Vitamin B2, 2.8 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 1.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour and Cooked Ripe Red Tomatoes have similar amounts of Vitamin K per 14 oz.
• Both Partially Debranned Oat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Flour vs Cooked Ripe Red Tomatoes:

• Partially Debranned Oat Flour has 5 times more Calcium, 5.8 times more Copper, 5.9 times more Iron, 16 times more Magnesium, 38.3 times more Manganese, 16.1 times more Phosphorus, 1.7 times more Potassium, 68 times more Selenium, 1.7 times more Sodium and 22.9 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 11 times more Water than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 14 ounces:

• Partially Debranned Oat Flour has 22.4 times more Energy, 82.9 times more Fat, 107.1 times more Saturated Fat, 72.5 times more Omega 3, 75.8 times more Omega 6, 16.4 times more Carbohydrate, 9.3 times more Fiber and 15.4 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.1 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• Both Partially Debranned Oat Flour as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.