Comparing Nutrients in 300 calories Tomatoes VS Oat Flour

Weight per 300 calories

• Tomatoes: 1667g
• Oat Flour: 74.3g

Partially Debranned Oat Flour has 22.4 times more energy per unit of mass than Raw Ripe Red Tomatoes, which is very high in comparison to other foods. Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes or Oat Flour?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Oat Flour	15%	20%	65%

Macro Nutrients

	Tomatoes	Oat Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	3.44% 3.33g	7% 6.77g	97g per day for Men 19-50 years
Saturated Fat	1.46% 0.47g	3.73% 1.2g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	6.73% 0.11g	1.6g per day for Men 19-50 years
Omega 6	7.84% 1.33g	14% 2.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	37.5% 48.8g	130g per day for Men 19-50 years
Sugars	60.5% 44g	0.82% 0.59g	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	31.5% 23g	0% 0g	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	% 21g	% 0.074g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.37g	g per day for Men 19-50 years
Fiber	52.6% 20g	12.7% 4.83g	38g per day for Men 19-50 years
Protein	26% 14.7g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Oat Flour	Recommended Dietary Allowance
Vitamin A	77.8% 700μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51.4% 0.62mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.9mg	6.84% 1.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.7% 1.5mg	3% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	103% 1.33mg	7.14% 0.093mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	26% 7.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	5.94% 23.8μg	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	254% 228mg	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	60% 9mg	3.47% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	110% 132μg	2% 2.38μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Oat Flour	Recommended Dietary Allowance
Calcium	16.7% 167mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.96% 38.3μg	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	56.3% 4.5mg	37% 2.97mg	8mg per day for Men 19-50 years
Magnesium	43.7% 183mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	130% 3mg	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	57% 400mg	48% 336mg	700mg per day for Men 19-50 years
Potassium	116% 3950mg	8.1% 275mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	46% 25.2μg	55μg per day for Men 19-50 years
Sodium	5.56% 83.3mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	25.8% 2.83mg	21.6% 2.38mg	11mg per day for Men 19-50 years
Water	42.6% 1575g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes vs Oat Flour:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.2 times more Vitamin B1, 3.4 times more Vitamin B2, 9 times more Vitamin B3, 9.9 times more Vitamin B5, 14.4 times more Vitamin B6, 10.5 times more Vitamin B9, more Vitamin C, 17.3 times more Vitamin E and 55.4 times more Vitamin K than Partially Debranned Oat Flour.
• Both Raw Ripe Red Tomatoes as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes vs Oat Flour:

• Raw Ripe Red Tomatoes have 4.1 times more Calcium, 3 times more Copper, 1.5 times more Iron, 1.7 times more Magnesium, 14.3 times more Potassium, 5.9 times more Sodium and 248.1 times more Water than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 1.6 times more Manganese and more Selenium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Partially Debranned Oat Flour have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Ripe Red Tomatoes have 1.3 times more Carbohydrate, 73.8 times more Sugars, more Fructose, 4.1 times more Fiber and 1.3 times more Protein than Partially Debranned Oat Flour.
• While Partially Debranned Oat Flour contains 2 times more Fat, 2.6 times more Saturated Fat, 2.2 times more Omega 3 and 1.8 times more Omega 6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Partially Debranned Oat Flour have similar amounts of Energy per 300 kcal.
• Both Raw Ripe Red Tomatoes as well as Partially Debranned Oat Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.