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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

• Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 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 and 2.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Partially Debranned Oat Flour have similar amounts of Vitamin E and Vitamin K per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Cooked Ripe Red Tomatoes have 11 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 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.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 3.1 times more Sugars and more Fructose than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 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.
• Both Cooked Ripe Red Tomatoes as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.