Comparing Nutrients in 1 pound Oats VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oats	17%	16%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oats	Tomatoes	Recommended Dietary Allowance
Energy	61% 1764kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	32.3% 31.3g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	17.3% 5.52g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	31.5% 0.5g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	64.7% 11g	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	231% 301g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	NA	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	127% 48g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	137% 76.6g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Oats	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	288% 3.46mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	48.5% 0.63mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.2% 4.36mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.12mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	331% 99μg	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	63.5% 254μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oats	Tomatoes	Recommended Dietary Allowance
Calcium	24.5% 245mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	315% 2.84mg	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	268% 21.4mg	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	191% 803mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	22.5% 0.52mg	2.3mg per day for Men 19-50 years
Molybdenum	1613% 726μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	339% 2372mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	57.2% 1946mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	209% 115μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	164% 18mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	1% 37.3g	11.6% 429g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Oats vs Tomatoes:

• Oats have 20.6 times more Vitamin B1, 7.3 times more Vitamin B2, 1.6 times more Vitamin B3, 15.2 times more Vitamin B5, 1.5 times more Vitamin B6, 46.7 times more Vitamin B7 and 3.7 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Oats.
• Both Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Oats vs Tomatoes:

• Oats have 5.4 times more Calcium, 10.6 times more Copper, 17.5 times more Iron, 16.1 times more Magnesium, 43.1 times more Manganese, 21.8 times more Phosphorus, 1.8 times more Potassium, more Selenium and 23.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 11.5 times more Water than Oats.

Comparison of macro-nutrients per 1 pound:

• Oats have 21.6 times more Energy, 34.5 times more Fat, 43.5 times more Saturated Fat, 37 times more Omega 3, 30.3 times more Omega 6, 17 times more Carbohydrate, 8.8 times more Fiber and 19.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.