Comparing Nutrients in 14 ounces Industrial Canola Oil for salads, woks and light frying VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Industrial Canola Oil for salads, woks and light frying	0%	100%	0%
Tomatoes	17%	9%	74%

Macro Nutrients

	Industrial Canola Oil for salads, woks and light frying	Tomatoes	Recommended Dietary Allowance
Energy	121% 3509kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	409% 397g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	96% 30.8g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	1894% 30.3g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	438% 74.5g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	0% 0g	12% 15.4g	130g per day for Men 19-50 years
Sugars	0% 0g	14.4% 10.4g	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	NA	7.5% 5.44g	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	NA	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0% 0g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	0% 0g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Industrial Canola Oil for salads, woks and light frying	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	0% 0mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0% 0mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0% 0mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0% 0μg	15% 59.5μg	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	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	462% 69.3mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	236% 283μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Industrial Canola Oil for salads, woks and light frying	Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	0% 0mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	0% 0mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	0% 0mg	19.7% 0.45mg	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	0% 0mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0% 0mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	0% 0mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0% 0g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Industrial Canola Oil for salads, woks and light frying vs Tomatoes:

• Industrial Canola Oil for salads, woks and light frying have 32.3 times more Vitamin E and 9 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin B1, more Vitamin B2, more Vitamin B3, more Vitamin B5, more Vitamin B6, more Vitamin B9 and more Vitamin C than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Industrial Canola Oil for salads, woks and light frying vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Calcium, more Copper, more Iron, more Magnesium, more Manganese, more Phosphorus, more Potassium, more Zinc and more Water than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Industrial Canola Oil for salads, woks and light frying have 49.1 times more Energy, 500 times more Fat, 277.1 times more Saturated Fat, 2545 times more Omega 3 and 234.5 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Carbohydrate, more Sugars, more Fiber and more Protein than Industrial Canola Oil for salads, woks and light frying.
• Both Industrial Canola Oil for salads, woks and light frying as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.