Comparing Nutrients in 1 kilogram Cooked Oats VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Cooked Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	24.5% 710kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	15.7% 15g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	11.3% 0.18g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	32% 5.4g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	92% 120g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	3.72% 2.7g	35% 25.5g	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	0% 0g	18% 13g	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	% 0g	% 12.4g	g per day for Men 19-50 years
Sucrose	% 2.5g	% 0g	g per day for Men 19-50 years
Fiber	44.7% 17g	50% 19g	38g per day for Men 19-50 years
Protein	45.4% 25.4g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63.3% 0.76mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.25mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.2% 3.1mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	85.4% 1.1mg	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	15% 60μg	20% 80μg	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	0% 0mg	140% 126mg	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	5.33% 0.8mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.5% 3μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	9% 90mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	82.2% 0.74mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	18% 716μg	1.28% 51μg	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	113% 9mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	252% 5.8mg	29.6% 0.68mg	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	110% 770mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	20.6% 700mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	98% 54μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	91% 10mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	22.6% 836g	25.6% 948g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Tomatoes in Juice with Salt per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Oats versus 1 kg of Tomatoes in Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Oats vs Tomatoes in Juice with Salt:

• 1 kilogram of Cooked Oats has 2.7 times more Vitamin B5 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A, 7.6 times more Vitamin B1, 3.4 times more Vitamin B2, 3.2 times more Vitamin B3, 22.2 times more Vitamin B6, 1.3 times more Vitamin B9, more Vitamin C, 7.4 times more Vitamin E and 8.7 times more Vitamin K than Boiled Regular Oats.
• 1 kilogram of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Regular Oats as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Oats vs Tomatoes in Juice with Salt:

• 1 kilogram of Cooked Oats has 1.4 times more Copper, 1.6 times more Iron, 2.7 times more Magnesium, 8.5 times more Manganese, 4.5 times more Phosphorus, 7.7 times more Selenium and 8.3 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 3.7 times more Calcium, 2.7 times more Potassium and 28.8 times more Sodium than Boiled Regular Oats.
• Both Cooked Oats and Tomatoes in Juice with Salt contain similar levels of Water per one kilogram.
• 1 kilogram of Cooked Oats lack sufficient amounts of Calcium
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Boiled Regular Oats as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt lack sufficient amounts of Fluoride in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Oats has 4.4 times more Energy, 5.6 times more Omega 6, 3.5 times more Carbohydrate and 3.2 times more Protein than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 9.4 times more Sugars than Boiled Regular Oats.
• Both Cooked Oats and Tomatoes in Juice with Salt offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 6 and Protein
• Both Boiled Regular Oats as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt provide inadequate amounts of Omega 3 in one kilogram.