Comparing Nutrients in 14 ounces Tomatoes VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oat Milk	14%	15%	71%

Macro Nutrients

	Tomatoes	Oat Milk	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	7.32% 212kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	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	12% 15.4g	29.6% 38.5g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	15.7% 5.95g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oat Milk	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	27.2% 245μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	61% 0.79mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	0% 0mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	2.65% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oat Milk	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	49% 490mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	44% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	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	13.6% 95mg	35% 245mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	5.8% 197mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	12% 179mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	18% 2mg	11mg per day for Men 19-50 years
Water	10% 375g	9.3% 344g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 3 times more Vitamin B3, more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and 26.3 times more Vitamin K than Oat Milk.
• While Oat Milk contains 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 10.5 times more Vitamin B2 and more Vitamin D than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Oat Milk:

• Raw Ripe Red Tomatoes have 4.8 times more Potassium than Oat Milk.
• While Oat Milk contains 12.4 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, more Selenium, 9 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Oat Milk have similar amounts of Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 26.3 times more Sugars than Oat Milk.
• While Oat Milk contains 3 times more Energy, 3.8 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.