Comparing Nutrients in 1 pound Oat Milk VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Energy	8.37% 243kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	2.83% 0.91g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	8% 1.36g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	34% 44g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	0.63% 0.45g	16.5% 12g	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	NA	8.57% 6.2g	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	NA	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	18% 6.8g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	15.4% 8.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	31% 280μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.8% 0.45mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	69.8% 0.91mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.44% 21.8μg	17% 68μg	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	69% 62mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	31% 187IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Calcium	56% 560mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	50.4% 0.45mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	39.7% 3.18mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	22.4% 94mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	99% 2.27mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	6.63% 225mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	35.5% 19.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	13.6% 204mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	20.6% 2.27mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	10.6% 393g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oat Milk vs Tomatoes:

• Oat Milk has 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 10.5 times more Vitamin B2 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin B3, more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and 26.3 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Oat Milk vs Tomatoes:

• Oat Milk has 12.4 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, more Selenium, 9 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Potassium than Oat Milk.
• Both Oat Milk and Raw Ripe Red Tomatoes have similar amounts of Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Oat Milk has 3 times more Energy, 3.8 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Sugars than Oat Milk.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.