Comparing Nutrients in 300 calories Prepared Fortified Instant Oats VS Tomatoes

Weight per 300 calories

• Prepared Fortified Instant Oats: 441g
• Tomatoes: 1667g

Prepared Fortified Instant Oats have 3.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Prepared Fortified Instant Oats or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	6.2% 6g	3.44% 3.33g	97g per day for Men 19-50 years
Saturated Fat	3.1% 1g	1.46% 0.47g	32g per day for Men 19-50 years
Omega 3	3.3% 0.053g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	7.84% 1.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.6% 51.5g	50% 65g	130g per day for Men 19-50 years
Sugars	2.8% 2.03g	60.5% 44g	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	31.5% 23g	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	% 21g	g per day for Men 19-50 years
Sucrose	% 1.28g	% 0g	g per day for Men 19-50 years
Fiber	19.7% 7.5g	52.6% 20g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	26% 14.7g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Vitamin A	63.7% 574μg	77.8% 700μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	96% 1.15mg	51.4% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.3mg	62% 9.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28% 1.4mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	98% 1.28mg	103% 1.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	26% 7.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48.5% 194μg	62.5% 250μg	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	254% 228mg	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	2.06% 0.31mg	60% 9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.47% 1.76μg	110% 132μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Calcium	35.3% 353mg	16.7% 167mg	1000mg per day for Men 19-50 years
Copper	32.4% 0.29mg	109% 0.98mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.96% 38.3μg	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	329% 26.3mg	56.3% 4.5mg	8mg per day for Men 19-50 years
Magnesium	27.3% 115mg	43.7% 183mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	82.6% 1.9mg	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	48.5% 340mg	57% 400mg	700mg per day for Men 19-50 years
Potassium	7.9% 269mg	116% 3950mg	3400mg per day for Men 19-50 years
Selenium	40% 22μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	14.4% 216mg	5.56% 83.3mg	1500mg per day for Men 19-50 years
Zinc	25% 2.74mg	25.8% 2.83mg	11mg per day for Men 19-50 years
Water	10% 371g	42.6% 1575g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Prepared Fortified Instant Oats vs Tomatoes:

• Prepared Fortified Instant Oats have 1.9 times more Vitamin B1, 3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B9, more Vitamin C, 29.1 times more Vitamin E and 74.6 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Prepared Fortified Instant Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Prepared Fortified Instant Oats vs Tomatoes:

• Prepared Fortified Instant Oats have 2.1 times more Calcium, 5.8 times more Iron, 1.3 times more Manganese, more Selenium and 2.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Copper, 1.6 times more Magnesium, 14.7 times more Potassium and 4.2 times more Water than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Prepared Fortified Instant Oats have 1.8 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 21.6 times more Sugars, more Fructose, 2.7 times more Fiber and 1.4 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 3 per 300 kcal.
• Both Prepared Fortified Instant Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.