Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oat Milk	14%	15%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Energy	8.97% 260kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	17.6% 3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	74.6% 97g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	1.38% 1g	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	26% 19g	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	39.5% 15g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Vitamin A	10% 90μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	0% 0mg	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	12.5% 50μg	12% 48μg	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	87.8% 79mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	68.7% 412IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	6.67% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Calcium	34% 340mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	111% 1mg	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	166% 13.3mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	217% 5mg	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	28.6% 200mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	24.7% 915g	23.4% 867g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Oat Milk per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Oat Milk:

• 1 kilogram of Stewed Canned Tomatoes has 3.6 times more Vitamin B3, more Vitamin C, 8.3 times more Vitamin E and 8 times more Vitamin K than Oat Milk.
• While 1 kg of Oat Milk contains 6.9 times more Vitamin A, 2.2 times more Vitamin B1, 5.7 times more Vitamin B2 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A and Vitamin D
• 1 kilogram of Oat Milk have insufficient amounts of Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Oat Milk:

• 1 kilogram of Stewed Canned Tomatoes has 1.9 times more Iron, 4.2 times more Potassium and 4.9 times more Sodium than Oat Milk.
• While 1 kg of Oat Milk contains 3.6 times more Calcium, 1.7 times more Magnesium, 8.5 times more Manganese, 3.1 times more Phosphorus, 7.2 times more Selenium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oat Milk contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Stewed Canned Tomatoes has 35.2 times more Sugars than Oat Milk.
• While 1 kg of Oat Milk contains 1.6 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in one kilogram.