Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oat Milk	14%	15%	71%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oat Milk	Recommended Dietary Allowance
Energy	6.2% 180kcal	18.4% 535kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	9.28% 9g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	74.6% 97g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	39.5% 15g	38g per day for Men 19-50 years
Protein	17% 9.5g	34% 19g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oat Milk	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	68.6% 617μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	6.67% 1mg	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	Oat Milk	Recommended Dietary Allowance
Calcium	11% 110mg	124% 1235mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	87.5% 7mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	49.3% 207mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	14.6% 497mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	78% 43μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	30% 450mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	45.5% 5mg	11mg per day for Men 19-50 years
Water	25.5% 943g	23.4% 867g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Oat Milk:

• Cooked Ripe Red Tomatoes have 2.7 times more Vitamin B3, more Vitamin B6, 2.7 times more Vitamin B9, more Vitamin C, 5.6 times more Vitamin E and 9.3 times more Vitamin K than Oat Milk.
• While Oat Milk contains 2.6 times more Vitamin A, 2.8 times more Vitamin B1, 9.1 times more Vitamin B2 and more Vitamin D than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Oat Milk:

• Cooked Ripe Red Tomatoes have 4.4 times more Potassium than Oat Milk.
• While Oat Milk contains 11.2 times more Calcium, 1.3 times more Copper, 2.3 times more Magnesium, 4.8 times more Manganese, 2.2 times more Phosphorus, 8.6 times more Selenium, 4.1 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oat Milk have similar amounts of Iron and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked Ripe Red Tomatoes have 24.9 times more Sugars than Oat Milk.
• While Oat Milk contains 3 times more Energy, 7.1 times more Omega 6, 2.4 times more Carbohydrate, 2.1 times more Fiber and 2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.