Comparing Nutrients in 1 pound Fortified Instant Oats VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Fortified Instant Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	56.6% 1642kcal	2.66% 77kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	1.36% 1.3g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.27% 0.086g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	0.59% 0.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	12.3% 16g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16% 11.7g	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	0.63% 0.45g	8.32% 6.03g	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	% 0.45g	% 5.67g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0g	g per day for Men 19-50 years
Fiber	119% 45.4g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	97% 54g	6.9% 3.86g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	389% 3502μg	11.6% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	27.2% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	19% 3.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	24.4% 0.32mg	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	36.3% 145μg	22.7% 91μg	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	353% 318mg	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	15.4% 2.3mg	9.68% 1.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	8.7% 10.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	159% 1592mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	21% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.78% 31.3μg	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	1402% 112mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	13.4% 0.31mg	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	274% 1919mg	12.3% 86mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	29% 984mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	76.5% 1148mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	4.54% 0.5mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	11.6% 427g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Tomato Juice with Salt per 1 lb

Compare the macro and micronutrient content in 1 lb of Fortified Instant Oats versus 1 lb of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Tomato Juice with Salt:

• 1 pound of Fortified Instant Oats has 33.6 times more Vitamin A, 4.5 times more Vitamin B1, 1.5 times more Vitamin B3, 1.6 times more Vitamin B9 and 1.6 times more Vitamin E than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.6 times more Vitamin B2 and more Vitamin C than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Tomato Juice with Salt provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin C
• Both Dry Plain Fortified Instant Oats as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Fortified Instant Oats vs Tomato Juice with Salt:

• 1 pound of Fortified Instant Oats has 35.1 times more Calcium, 8.6 times more Copper, 63.4 times more Iron, 11.6 times more Magnesium, 49.8 times more Manganese, 22.3 times more Phosphorus, 1.7 times more Potassium, 46.4 times more Selenium and 22.8 times more Zinc than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 10.6 times more Water than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Tomato Juice with Salt contain similar levels of Sodium per one pound.
• 1 pound of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 21.3 times more Energy, 23.8 times more Fat, 70.8 times more Saturated Fat, 14.4 times more Omega 3, 111.3 times more Omega 6, 19.7 times more Carbohydrate, 25 times more Fiber and 14 times more Protein than Tomato Juice with Salt.
• While 1 lb of Canned Tomato Juice with Salt contains 1.7 times more Sugars than Dry Plain Fortified Instant Oats.
• 1 pound of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein