Comparing Nutrients in 300 calories Tomato Juice with Salt VS Oats

Weight per 300 calories

• Tomato Juice with Salt: 1765g
• Oats: 77g

Oats have 22.9 times more energy per unit of mass than Canned Tomato Juice with Salt, which is high in comparison to other foods. Tomato Juice with Salt having very low energy density.

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Oats?

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Oats	17%	16%	67%

Macro Nutrients

	Tomato Juice with Salt	Oats	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.28% 5.1g	5.5% 5.32g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.93% 0.94g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	5.35% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.3% 0.39g	11% 1.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	39.3% 51g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	32.4% 23.5g	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	% 22g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.6% 7.06g	21.5% 8.17g	38g per day for Men 19-50 years
Protein	26.8% 15g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Oats	Recommended Dietary Allowance
Vitamin A	45% 406μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	147% 1.76mg	49% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	106% 1.38mg	8.25% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	74.2% 12mg	4.63% 0.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	21% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.24mg	7.06% 0.092mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	56.3% 17μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	88.2% 353μg	10.8% 43μg	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	1375% 1237mg	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	37.6% 5.65mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	34% 40.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Oats	Recommended Dietary Allowance
Calcium	17.6% 176mg	4.16% 41.6mg	1000mg per day for Men 19-50 years
Copper	82.4% 0.74mg	53.6% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	3.04% 122μg	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	86% 6.9mg	45.5% 3.64mg	8mg per day for Men 19-50 years
Magnesium	46.2% 194mg	32.5% 137mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	165% 3.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	274% 123μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	48% 335mg	57.6% 403mg	700mg per day for Men 19-50 years
Potassium	113% 3829mg	9.73% 331mg	3400mg per day for Men 19-50 years
Selenium	16% 8.82μg	35.6% 19.6μg	55μg per day for Men 19-50 years
Sodium	298% 4465mg	0.1% 1.54mg	1500mg per day for Men 19-50 years
Zinc	17.6% 1.94mg	28% 3.06mg	11mg per day for Men 19-50 years
Water	45% 1663g	0.17% 6.34g	3700g per day for Men 19-50 years

Tomato Juice With Salt VS Oats Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Tomato Juice with Salt or Oats?

Lets compare vitamin content per 300 calories of Tomato Juice with Salt vs Oats:

• 300 calories of Tomato Juice with Salt have more Vitamin A, 3 times more Vitamin B1, 12.8 times more Vitamin B2, 16 times more Vitamin B3, 13.5 times more Vitamin B6, 8.2 times more Vitamin B9 and more Vitamin C than Oats.
• 300 calories of Oats have insufficient amounts of Vitamin A, Vitamin B3 and Vitamin C
• Both Canned Tomato Juice with Salt as well as Oats have insufficient amounts of Vitamin B12 and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Tomato Juice with Salt vs Oats:

• 300 calories of Tomato Juice with Salt have 4.2 times more Calcium, 1.5 times more Copper, 1.9 times more Iron, 1.4 times more Magnesium, 11.6 times more Potassium, 2894.6 times more Sodium and 262.3 times more Water than Oats.
• While 300 kcal of Oats contain 3.2 times more Manganese, 2.2 times more Selenium and 1.6 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oats contain similar levels of Phosphorus per 300 calories.
• 300 calories of Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Tomato Juice with Salt have 1.2 times more Carbohydrate than Oats.
• While 300 kcal of Oats contain 4.8 times more Omega 6 than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oats offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Tomato Juice with Salt provide inadequate amounts of Omega 6
• Both Canned Tomato Juice with Salt as well as Oats provide inadequate amounts of Omega 3 in 300 calories.