Comparing Nutrients in 14 ounces Tomato Paste VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oat Milk	14%	15%	71%

Macro Nutrients

	Tomato Paste	Oat Milk	Recommended Dietary Allowance
Energy	11.2% 325kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	7% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	0.55% 0.4g	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	32% 23.2g	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	30.6% 17g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oat Milk	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	0% 0mg	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	12% 47.6μg	4.76% 19μg	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	97% 87mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	27.3% 164IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	114% 17mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oat Milk	Recommended Dietary Allowance
Calcium	14.3% 143mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	44% 0.4mg	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	148% 12mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	86.3% 2mg	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	47% 329mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.9% 292g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oat Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Oat Milk:

• 14 ounces of Tomato Paste have 1.2 times more Vitamin A, 15.4 times more Vitamin B3, more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 43 times more Vitamin E and 38 times more Vitamin K than Oat Milk.
• While 14 oz of Oat Milk contain 1.7 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin D than Canned Tomato Paste.
• 14 ounces of Tomato Paste have insufficient amounts of Vitamin D
• 14 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Paste as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Oat Milk:

• 14 ounces of Tomato Paste have 3.7 times more Copper, 4.3 times more Iron, 2 times more Magnesium, 1.3 times more Phosphorus, 20.4 times more Potassium, 1.2 times more Selenium, 1.3 times more Sodium and 1.3 times more Zinc than Oat Milk.
• While 14 oz of Oat Milk contain 3.4 times more Calcium and 1.7 times more Manganese than Canned Tomato Paste.
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 1.5 times more Energy, 1.9 times more Carbohydrate, 121.8 times more Sugars, 2.7 times more Fiber and 2.3 times more Protein than Oat Milk.
• 14 ounces of Oat Milk provide inadequate amounts of Energy
• Both Canned Tomato Paste as well as Oat Milk provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.