Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Fortified Instant Oats	12%	16%	72%

Macro Nutrients

	Tomatoes in Juice with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	28.2% 27.4g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	16.7% 5.34g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	212% 276g	130g per day for Men 19-50 years
Sugars	14% 10g	8.2% 5.95g	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	7.17% 5.2g	0.55% 0.4g	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	% 4.92g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.97g	g per day for Men 19-50 years
Fiber	20% 7.54g	104% 39.7g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	84.5% 47.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	340% 3064μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	147% 1.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	95% 4.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	24.4% 0.32mg	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	7.94% 31.8μg	31.8% 127μg	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	55.6% 50mg	0% 0mg	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	15.6% 2.34mg	13.5% 2.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	6.3% 7.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Fortified Instant Oats	Recommended Dietary Allowance
Calcium	13% 131mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	1226% 98mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	584% 13.4mg	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	9.64% 67.5mg	240% 1679mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	42.7% 1453mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	167% 92μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	58.2% 873mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	91% 9.96mg	11mg per day for Men 19-50 years
Water	10% 376g	0.96% 35.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Fortified Instant Oats per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Fortified Instant Oats:

• 14 ounces of Tomatoes in Juice with Salt have 1.3 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 38.6 times more Vitamin A, 1.5 times more Vitamin B3, 10.3 times more Vitamin B5 and 4 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Fortified Instant Oats provide similar amounts of Vitamin B2 and Vitamin E per 14 ounces.
• 14 ounces of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Dry Plain Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Fortified Instant Oats:

• 14 ounces of Tomatoes in Juice with Salt have 10.6 times more Water than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 10.6 times more Calcium, 6.9 times more Copper, 43.4 times more Iron, 12.8 times more Magnesium, 49.8 times more Manganese, 24.9 times more Phosphorus, 1.9 times more Potassium, 33.1 times more Selenium, 1.9 times more Sodium and 20.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 1.7 times more Sugars than Fortified Instant Oats.
• While 14 oz of Dry Plain Fortified Instant Oats contain 22.6 times more Energy, 27.6 times more Fat, 39.6 times more Saturated Fat, 18 times more Omega 3, 25.2 times more Omega 6, 20 times more Carbohydrate, 5.3 times more Fiber and 15.1 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein