Comparing Nutrients in 1 kilogram Cooked Oat Bran VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Cooked Oat Bran	19%	12%	69%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Oat Bran	Tomatoes	Recommended Dietary Allowance
Energy	13.8% 400kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	8.87% 8.6g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	5.1% 1.63g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	9.38% 0.15g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	19% 3.24g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 114g	30% 39g	130g per day for Men 19-50 years
Sugars	NA	36.3% 26.3g	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	NA	19% 13.7g	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	NA	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	68.4% 26g	31.6% 12g	38g per day for Men 19-50 years
Protein	57.3% 32g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Oat Bran	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	133% 1.6mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	26% 0.34mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9% 1.44mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43.4% 2.17mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.2% 0.25mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 60μg	37.5% 150μg	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	152% 137mg	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	NA	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oat Bran	Tomatoes	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	73.3% 0.66mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	110% 8.8mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	95% 400mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	419% 9.64mg	49.6% 1.14mg	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	170% 1190mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	27% 920mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	140% 77μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	48% 5.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	22.7% 840g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Oat Bran vs Tomatoes:

• Cooked Oat Bran has 4.3 times more Vitamin B1, 1.8 times more Vitamin B2 and 2.4 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, 4.1 times more Vitamin B3, 3.2 times more Vitamin B6, 2.5 times more Vitamin B9 and more Vitamin C than Cooked Oat Bran.
• Both Cooked Oat Bran as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Oat Bran vs Tomatoes:

• Cooked Oat Bran has 3.3 times more Iron, 3.6 times more Magnesium, 8.5 times more Manganese, 5 times more Phosphorus, more Selenium and 3.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.6 times more Potassium than Cooked Oat Bran.
• Both Cooked Oat Bran and Raw Ripe Red Tomatoes have similar amounts of Calcium, Copper and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Oat Bran has 2.2 times more Energy, 4.1 times more Omega 6, 2.9 times more Carbohydrate, 2.2 times more Fiber and 3.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Cooked Oat Bran as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.