Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Oat Milk	14%	15%	71%

Macro Nutrients

	Tomatoes in Juice with Salt	Oat Milk	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	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	10.6% 13.8g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	14% 10g	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	7.17% 5.2g	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Oat Milk	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	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	7.94% 31.8μg	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	55.6% 50mg	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	15.6% 2.34mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Oat Milk	Recommended Dietary Allowance
Calcium	13% 131mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	44% 0.4mg	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	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	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	9.64% 67.5mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 376g	9.3% 344g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Oat Milk per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt 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 Tomatoes in Juice with Salt vs Oat Milk:

• 14 ounces of Tomatoes in Juice with Salt have 5.8 times more Vitamin B1, 3.6 times more Vitamin B3, more Vitamin B6, 1.7 times more Vitamin B9, more Vitamin C, 5.9 times more Vitamin E and 8.7 times more Vitamin K than Oat Milk.
• While 14 oz of Oat Milk contain 3.1 times more Vitamin A, 3.6 times more Vitamin B2 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt 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 Red Ripe Tomatoes in Tomato Juice with Salt as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Oat Milk:

• 14 ounces of Tomatoes in Juice with Salt have 3.8 times more Potassium and 2.6 times more Sodium than Oat Milk.
• While 14 oz of Oat Milk contain 3.7 times more Calcium, 1.9 times more Copper, 2.1 times more Magnesium, 7.4 times more Manganese, 3.6 times more Phosphorus, 6.1 times more Selenium and 4.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Tomatoes in Juice with Salt and Oat Milk contain similar levels of Iron and Water per 14 ounces.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 14 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 25.5 times more Sugars and 1.3 times more Fiber than Oat Milk.
• While 14 oz of Oat Milk contain 2.8 times more Carbohydrate and 2.4 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 Protein
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in 14 ounces.