Comparing Nutrients in 1 pound Tomatoes VS Oats

Macros Ratio

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

Macro Nutrients

	Tomatoes	Oats	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	61% 1764kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	32.3% 31.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	17.3% 5.52g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	31.5% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	64.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	231% 301g	130g per day for Men 19-50 years
Sugars	16.5% 12g	NA	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	8.57% 6.2g	NA	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	127% 48g	38g per day for Men 19-50 years
Protein	7.13% 4g	137% 76.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oats	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	288% 3.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	48.5% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	27.2% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	122% 6.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	331% 99μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	63.5% 254μg	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	69% 62mg	0% 0mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oats	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	315% 2.84mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	268% 21.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	970% 22.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1613% 726μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.6% 109mg	339% 2372mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	57.2% 1946mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	209% 115μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	164% 18mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1% 37.3g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Oats.
• While Oats contain 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.
• Both Raw Ripe Red Tomatoes as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Oats:

• Raw Ripe Red Tomatoes have 11.5 times more Water than Oats.
• While Oats contain 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.

Comparison of macro-nutrients per 1 pound:

• Oats contain 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 Raw Ripe Red Tomatoes as well as Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.