Comparing Nutrients in 1 pound Cooked Oats VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Energy	11% 322kcal	13% 372kcal	2900kcal per day for Men 19-50 years
Fat	7.1% 6.9g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	4.4% 1.4g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	5.1% 0.082g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	14.4% 2.45g	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	42% 54.4g	66% 85.8g	130g per day for Men 19-50 years
Sugars	1.7% 1.22g	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% 0g	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	% 0g	% 26g	g per day for Men 19-50 years
Sucrose	% 1.13g	% 1.36g	g per day for Men 19-50 years
Fiber	20.3% 7.7g	49% 18.6g	38g per day for Men 19-50 years
Protein	20.6% 11.5g	35% 19.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	38.3% 345μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.7% 0.34mg	22.7% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	53.4% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.38% 1.02mg	87.2% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.2% 1.4mg	13% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.74% 0.023mg	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	6.8% 27.2μg	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	2.4% 0.36mg	130% 19.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	43% 51.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Calcium	4.1% 41mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	37.3% 0.34mg	184% 1.66mg	0.9mg per day for Men 19-50 years
Fluoride	8.1% 325μg	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	51% 4.1mg	169% 13.5mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	45.4% 191mg	420mg per day for Men 19-50 years
Manganese	114% 2.63mg	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	50% 349mg	53.8% 376mg	700mg per day for Men 19-50 years
Potassium	9.34% 318mg	135% 4599mg	3400mg per day for Men 19-50 years
Selenium	44.5% 24.5μg	43.7% 24μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	18% 268mg	1500mg per day for Men 19-50 years
Zinc	41.2% 4.54mg	26% 2.86mg	11mg per day for Men 19-50 years
Water	10.2% 379g	9% 333g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Tomato Paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked 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 Cooked Oats vs Tomato Paste:

• 1 pound of Cooked Oats has 1.3 times more Vitamin B1 and 2.2 times more Vitamin B5 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains more Vitamin A, 9.6 times more Vitamin B2, 13.7 times more Vitamin B3, 43.2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 53.8 times more Vitamin E and 38 times more Vitamin K than Boiled Regular Oats.
• 1 pound of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Boiled Regular 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 Cooked Oats vs Tomato Paste:

• 1 pound of Cooked Oats has 1.9 times more Manganese and 1.6 times more Zinc than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 4 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 14.5 times more Potassium and 14.8 times more Sodium than Boiled Regular Oats.
• Both Cooked Oats and Tomato Paste contain similar levels of Phosphorus and Selenium per one pound.
• 1 pound of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Oats has 3.6 times more Omega 6 than Tomato Paste.
• While 1 lb of Canned Tomato Paste contains 1.6 times more Carbohydrate, 45.1 times more Sugars, more Fructose, 2.4 times more Fiber and 1.7 times more Protein than Boiled Regular Oats.
• Both Cooked Oats and Tomato Paste offer comparable quantities of Energy per one pound.
• 1 pound of Tomato Paste provide inadequate amounts of Omega 6
• Both Boiled Regular Oats as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in one pound.