Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Cooked Oats with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Oats with Salt	14%	19%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Energy	6.2% 180kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	15.7% 15g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	11.3% 0.18g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	32% 5.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	92% 120g	130g per day for Men 19-50 years
Sugars	34.3% 25g	3.72% 2.7g	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	18% 13g	0% 0g	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	% 12g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.5g	g per day for Men 19-50 years
Fiber	18.4% 7g	44.7% 17g	38g per day for Men 19-50 years
Protein	17% 9.5g	45.4% 25.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	62.2% 3.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	3.85% 0.05mg	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	32.5% 130μg	15% 60μg	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	253% 228mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	37.3% 5.6mg	5.33% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Oats with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	82.2% 0.74mg	0.9mg per day for Men 19-50 years
Fluoride	NA	18% 716μg	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	85% 6.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	252% 5.8mg	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	40% 280mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	20.6% 700mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	98% 54μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	47.3% 710mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	91% 10mg	11mg per day for Men 19-50 years
Water	25.5% 943g	22.6% 836g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Cooked Oats with Salt per 1 kg

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

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Cooked Oats with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has more Vitamin A, 2.4 times more Vitamin B3, 15.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 7 times more Vitamin E and 9.3 times more Vitamin K than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 2.1 times more Vitamin B1 and 2.4 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Oats with Salt have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Boiled Regular Oats with salt have insufficient amounts of Vitamin B2 and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Cooked Oats with Salt:

• 1 kilogram of Cooked Ripe Red Tomatoes has 3.1 times more Potassium than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 1.3 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 2.8 times more Phosphorus, 10.8 times more Selenium, 6.5 times more Sodium and 7.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Cooked Oats with Salt contain similar levels of Copper and Water per one kilogram.
• 1 kilogram of Cooked Ripe Red Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Cooked Ripe Red Tomatoes as well as Boiled Regular Oats with salt lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Ripe Red Tomatoes has 9.2 times more Sugars than Cooked Oats with Salt.
• While 1 kg of Boiled Regular Oats with salt contains 3.9 times more Energy, 12.9 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• 1 kilogram of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Cooked Ripe Red Tomatoes as well as Boiled Regular Oats with salt provide inadequate amounts of Omega 3 in one kilogram.