Comparing Nutrients in 300 calories Oat Milk VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Oat Milk: 561g
• Cooked Ripe Red Tomatoes: 1667g

Oat Milk has 3 times more energy per 100g than Cooked Ripe Red Tomatoes. It has low energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Oat Milk or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Oat Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.2% 5.05g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	9.9% 1.7g	4.1% 0.7g	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	51.4% 67g	130g per day for Men 19-50 years
Sugars	0.77% 0.56g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	22% 8.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	19% 10.7g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	38.4% 346μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.7% 0.56mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.3% 1.12mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7% 1.12mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	101% 1.3mg	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	6.73% 27μg	54% 217μg	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	422% 380mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	38.5% 231IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.74% 0.56mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.4% 1.7μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	69.3% 693mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	62.3% 0.56mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	49% 3.93mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	76% 1.75mg	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	49.4% 346mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	8.2% 279mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	44% 24μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	17% 252mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	25.5% 2.8mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	13% 486g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Oat Milk vs Cooked Ripe Red Tomatoes:

• Oat Milk has 3.1 times more Vitamin B2 and more Vitamin D than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.9 times more Vitamin B3, more Vitamin B6, 8 times more Vitamin B9, more Vitamin C, 16.6 times more Vitamin E and 27.7 times more Vitamin K than Oat Milk.
• Both Oat Milk and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin B1 per 300 kcal.
• Both Oat Milk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 300 kcal.

Comparing minerals per 300 calories for Oat Milk vs Cooked Ripe Red Tomatoes:

• Oat Milk has 3.8 times more Calcium, 1.6 times more Manganese, 2.9 times more Selenium, 1.4 times more Sodium and 1.2 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.2 times more Copper, 2.9 times more Iron, 1.3 times more Magnesium, 1.3 times more Phosphorus, 13 times more Potassium and 3.2 times more Water than Oat Milk.

Comparison of macro-nutrients per 300 calories:

• Oat Milk has 2.8 times more Fat, 4.5 times more Saturated Fat and 2.4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 74 times more Sugars, 1.4 times more Fiber and 1.5 times more Protein than Oat Milk.
• Both Oat Milk and Cooked Ripe Red Tomatoes have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Oat Milk as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.