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

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	134% 3890kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	71% 69g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	38% 12g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	69.4% 1.1g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	143% 24.2g	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	510% 663g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	279% 106g	50% 19g	38g per day for Men 19-50 years
Protein	302% 169g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	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	636% 7.63mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	107% 1.4mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	60% 9.6mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	270% 13.5mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	92% 1.2mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	730% 219μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	140% 560μg	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	NA	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	54% 540mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	696% 6.26mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	590% 47.2mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	421% 1770mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	2137% 49mg	29.6% 0.68mg	2.3mg per day for Men 19-50 years
Molybdenum	3556% 1600μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	747% 5230mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	126% 4290mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	462% 254μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	361% 39.7mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	2.22% 82.2g	25.6% 948g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 kg of 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 Oats vs Tomatoes in Juice with Salt:

• 1 kilogram of Oats has 1.3 times more Vitamin B1, 2.5 times more Vitamin B2, 1.3 times more Vitamin B3, 11.5 times more Vitamin B5 and 7 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains more Vitamin A and more Vitamin C than Oats.
• Both Oats and Tomatoes in Juice with Salt provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Oats have insufficient amounts of Vitamin A and Vitamin C
• Both 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 Oats vs Tomatoes in Juice with Salt:

• 1 kilogram of Oats has 1.6 times more Calcium, 12 times more Copper, 8.3 times more Iron, 17.7 times more Magnesium, 72.3 times more Manganese, 30.8 times more Phosphorus, 2.2 times more Potassium, 36.3 times more Selenium and 33.1 times more Zinc than Tomatoes in Juice with Salt.
• While 1 kg of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 57.5 times more Sodium and 11.5 times more Water than Oats.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oats has 24.3 times more Energy, 27.6 times more Fat, 35.8 times more Saturated Fat, 27.8 times more Omega 3, 25 times more Omega 6, 19.1 times more Carbohydrate, 5.6 times more Fiber and 21.4 times more Protein than Tomatoes in Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein