Comparing Nutrients in 1 pound Fortified Instant Oats VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Fortified Instant Oats	Tomato Paste	Recommended Dietary Allowance
Energy	56.6% 1642kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	4.06% 0.69g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	243% 315g	66% 85.8g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	76.2% 55.2g	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	36.6% 26.5g	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	% 26g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 1.36g	g per day for Men 19-50 years
Fiber	119% 45.4g	49% 18.6g	38g per day for Men 19-50 years
Protein	97% 54g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Tomato Paste	Recommended Dietary Allowance
Vitamin A	389% 3502μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	75.4% 0.98mg	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	13.6% 54.4μg	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	110% 99mg	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	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Tomato Paste	Recommended Dietary Allowance
Calcium	159% 1592mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	184% 1.66mg	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	1402% 112mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	668% 15.4mg	59.6% 1.37mg	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	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Fortified Instant Oats VS Tomato Paste per 1 lb

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

Lets compare vitamin content per 1 pound of Fortified Instant Oats vs Tomato Paste:

• 1 pound of Fortified Instant Oats has 10.2 times more Vitamin A, 7.4 times more Vitamin B1, 8.5 times more Vitamin B5 and 2.7 times more Vitamin B9 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 3.1 times more Vitamin B2, 3 times more Vitamin B3, 2.7 times more Vitamin B6, more Vitamin C, 8.4 times more Vitamin E and 6 times more Vitamin K than Dry Plain Fortified Instant Oats.
• 1 pound of Fortified Instant Oats have insufficient amounts of Vitamin C and Vitamin K
• Both Dry Plain Fortified Instant Oats as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Fortified Instant Oats vs Tomato Paste:

• 1 pound of Fortified Instant Oats has 9.8 times more Calcium, 8.3 times more Iron, 3 times more Magnesium, 11.2 times more Manganese, 5.1 times more Phosphorus, 4.4 times more Selenium, 3.7 times more Sodium and 4 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 2.8 times more Potassium than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Tomato Paste contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 4.4 times more Energy, 14.7 times more Fat, 13.5 times more Saturated Fat, 10.3 times more Omega 3, 16.1 times more Omega 6, 3.7 times more Carbohydrate, 2.4 times more Fiber and 2.8 times more Protein than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 8.1 times more Sugars and 58.5 times more Fructose than Dry Plain Fortified Instant Oats.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6