Comparing Nutrients in 300 calories Canned Tomatoes with Green Chilies VS Oat Milk

Weight per 300 calories

• Canned Tomatoes with Green Chilies: 2000g
• Oat Milk: 561g

Oat Milk has 3.6 times more energy per unit of mass than Canned Red Ripe Tomatoes with Green Chilies, which is low in comparison to other foods. Canned Tomatoes with Green Chilies having very low energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.65% 1.6g	5.2% 5.05g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	3.5% 1.12g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	55.7% 72.4g	42% 54.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	22% 8.4g	38g per day for Men 19-50 years
Protein	24.6% 13.8g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	38.4% 346μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.7% 0.68mg	46.7% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.2% 0.38mg	86.3% 1.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80% 13mg	7% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.06mg	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	45% 180μg	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	138% 124mg	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	NA	3.74% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.4% 1.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Calcium	40% 400mg	69.3% 693mg	1000mg per day for Men 19-50 years
Copper	200% 1.8mg	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	65% 5.2mg	49% 3.93mg	8mg per day for Men 19-50 years
Magnesium	52.4% 220mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	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	40% 280mg	49.4% 346mg	700mg per day for Men 19-50 years
Potassium	63% 2140mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	14.5% 8μg	44% 24μg	55μg per day for Men 19-50 years
Sodium	535% 8020mg	17% 252mg	1500mg per day for Men 19-50 years
Zinc	23.6% 2.6mg	25.5% 2.8mg	11mg per day for Men 19-50 years
Water	51% 1885g	13% 486g	3700g per day for Men 19-50 years

Canned Tomatoes With Green Chilies VS Oat Milk Nutrients Per 300 Kcal

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

Lets compare vitamin content per 300 calories of Canned Tomatoes with Green Chilies vs Oat Milk:

• 300 calories of Canned Tomatoes with Green Chilies have 1.2 times more Vitamin B1, 11.4 times more Vitamin B3, more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 300 kcal of Oat Milk contain 3 times more Vitamin B2 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Milk provide similar amounts of Vitamin A per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin D
• 300 calories of Oat Milk have insufficient amounts of Vitamin B6 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Milk have insufficient amounts of Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Canned Tomatoes with Green Chilies vs Oat Milk:

• 300 calories of Canned Tomatoes with Green Chilies have 3.2 times more Copper, 1.3 times more Iron, 1.9 times more Magnesium, 7.7 times more Potassium, 31.8 times more Sodium and 3.9 times more Water than Oat Milk.
• While 300 kcal of Oat Milk contain 1.7 times more Calcium and 3 times more Selenium than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Milk contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Canned Tomatoes with Green Chilies have 1.3 times more Carbohydrate and 1.3 times more Protein than Oat Milk.
• While 300 kcal of Oat Milk contain 2.9 times more Omega 6 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Milk offer comparable quantities of Energy per 300 calories.
• 300 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Milk provide inadequate amounts of Omega 3 in 300 calories.