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

Macros Ratio

	Protein	Fat	Carbs
Fortified Instant Oats	12%	16%	72%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Fortified Instant Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	56.6% 1642kcal	2.5% 72.6kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	1.17% 1.13g	97g per day for Men 19-50 years
Saturated Fat	19% 6.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	20.4% 0.33g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	65.3% 11g	2.6% 0.44g	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% 15.7g	130g per day for Men 19-50 years
Sugars	9.4% 6.8g	16% 11.6g	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	8.2% 5.94g	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	% 5.62g	g per day for Men 19-50 years
Sucrose	% 4.54g	% 0g	g per day for Men 19-50 years
Fiber	119% 45.4g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	97% 54g	6.4% 3.6g	56g per day for Men 19-50 years

Vitamins

	Fortified Instant Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	389% 3502μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	168% 2mg	217% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.3% 4.7mg	20% 3.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	109% 5.44mg	10.6% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	38.7% 0.5mg	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	9.07% 36.3μg	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	63.5% 57mg	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	18% 2.68mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	9.83% 11.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Fortified Instant Oats	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	159% 1592mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	26.2% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	32.3% 2.6mg	8mg per day for Men 19-50 years
Magnesium	138% 581mg	10.8% 45.4mg	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	11% 77mg	700mg per day for Men 19-50 years
Potassium	49% 1660mg	25.5% 866mg	3400mg per day for Men 19-50 years
Selenium	191% 105μg	5.77% 3.18μg	55μg per day for Men 19-50 years
Sodium	66.5% 998mg	34.8% 522mg	1500mg per day for Men 19-50 years
Zinc	104% 11.4mg	4.95% 0.54mg	11mg per day for Men 19-50 years
Water	1.1% 40.5g	11.6% 430g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Fortified Instant Oats versus 1 lb of Tomatoes in 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 Tomatoes in Juice with Salt:

• 1 pound of Fortified Instant Oats has 38.6 times more Vitamin A, 1.5 times more Vitamin B3, 10.3 times more Vitamin B5 and 4 times more Vitamin B9 than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.3 times more Vitamin B1, 1.4 times more Vitamin B6, more Vitamin C and 1.4 times more Vitamin K than Dry Plain Fortified Instant Oats.
• Both Fortified Instant Oats and Tomatoes in Juice with Salt provide similar amounts of Vitamin B2 and Vitamin E per one pound.
• 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 Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

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

• 1 pound of Fortified Instant Oats has 10.6 times more Calcium, 6.9 times more Copper, 43.4 times more Iron, 12.8 times more Magnesium, 49.8 times more Manganese, 24.9 times more Phosphorus, 1.9 times more Potassium, 33.1 times more Selenium, 1.9 times more Sodium and 20.9 times more Zinc than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 10.6 times more Water than Dry Plain Fortified Instant Oats.
• 1 pound of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Fortified Instant Oats has 22.6 times more Energy, 27.6 times more Fat, 39.6 times more Saturated Fat, 18 times more Omega 3, 25.2 times more Omega 6, 20 times more Carbohydrate, 5.3 times more Fiber and 15.1 times more Protein than Tomatoes in Juice with Salt.
• While 1 lb of Canned Red Ripe Tomatoes in Tomato Juice with Salt contains 1.7 times more Sugars than Dry Plain Fortified Instant Oats.
• 1 pound of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein