Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Oat Milk

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Oat Milk: 561g

Oat Milk has 2.1 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is low in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Oat Milk?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Oat Milk	14%	15%	71%

Macro Nutrients

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	5.2% 5.05g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	9.9% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	56% 40.6g	0.77% 0.56g	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	30% 21.7g	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	22% 8.4g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	0% 0mg	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	14.4% 57.7μg	6.73% 27μg	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	101% 91mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	38.5% 231IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Oat Milk	Recommended Dietary Allowance
Calcium	39.2% 392mg	69.3% 693mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	62.3% 0.56mg	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	192% 15.3mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	122% 2.8mg	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	33% 231mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	13% 486g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Oat Milk Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Oat Milk?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Oat Milk:

• 300 calories of Stewed Canned Tomatoes have 7.3 times more Vitamin B3, more Vitamin B6, 2.1 times more Vitamin B9, more Vitamin C, 17.1 times more Vitamin E and 16.5 times more Vitamin K than Oat Milk.
• While 300 kcal of Oat Milk contain 3.3 times more Vitamin A, 2.8 times more Vitamin B2 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oat Milk provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin D
• 300 calories of Oat Milk have insufficient amounts of Vitamin B6, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Oat Milk have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Oat Milk:

• 300 calories of Stewed Canned Tomatoes have 2.3 times more Copper, 3.9 times more Iron, 8.6 times more Potassium, 10.1 times more Sodium and 2.2 times more Water than Oat Milk.
• While 300 kcal of Oat Milk contain 1.8 times more Calcium, 4.1 times more Manganese, 1.5 times more Phosphorus, 3.5 times more Selenium and 1.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oat Milk contain similar levels of Magnesium per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.3 times more Carbohydrate, 72.4 times more Sugars and 1.4 times more Fiber than Oat Milk.
• While 300 kcal of Oat Milk contain 2 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Oat Milk offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 6
• Both Stewed Canned Ripe Red Tomatoes as well as Oat Milk provide inadequate amounts of Omega 3 in 300 calories.