Comparing Nutrients in 500 calories Prepared Fortified Instant Oats VS Tomatoes

Weight per 500 calories

• Prepared Fortified Instant Oats: 735g
• Tomatoes: 2778g

Prepared Fortified Instant Oats have 3.8 times more energy per 100g than Tomatoes. It has low energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Prepared Fortified Instant Oats or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Prepared Fortified Instant Oats	14%	18%	68%
Tomatoes	17%	9%	74%

Macro Nutrients

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	10.3% 10g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	5.2% 1.66g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	5.5% 0.088g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	17.8% 3.02g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	66% 86g	83% 108g	130g per day for Men 19-50 years
Sugars	4.67% 3.4g	101% 73g	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	0% 0g	52.5% 38g	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	% 0g	% 34.7g	g per day for Men 19-50 years
Sucrose	% 2.13g	% 0g	g per day for Men 19-50 years
Fiber	33% 12.5g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	31% 17.4g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Vitamin A	106% 956μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	159% 1.9mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	122% 1.6mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.2mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.6% 2.33mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	164% 2.13mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	81% 324μg	104% 417μg	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	423% 381mg	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	3.43% 0.51mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.45% 2.94μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared Fortified Instant Oats	Tomatoes	Recommended Dietary Allowance
Calcium	59% 588mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.6% 64μg	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	548% 44mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	45.5% 191mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	178% 4.1mg	138% 3.17mg	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	81% 566mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	13% 449mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	67% 36.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	24% 360mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	41.4% 4.56mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	16.7% 618g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Prepared Fortified Instant Oats vs Tomatoes:

• Prepared Fortified Instant Oats have 1.9 times more Vitamin B1, 3 times more Vitamin B2 and 1.3 times more Vitamin B3 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Vitamin B9, more Vitamin C, 29.1 times more Vitamin E and 74.6 times more Vitamin K than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Vitamin A, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Prepared Fortified Instant Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Prepared Fortified Instant Oats vs Tomatoes:

• Prepared Fortified Instant Oats have 2.1 times more Calcium, 5.8 times more Iron, 1.3 times more Manganese, more Selenium and 2.6 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3.4 times more Copper, 1.6 times more Magnesium, 14.7 times more Potassium and 4.2 times more Water than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared Fortified Instant Oats have 1.8 times more Fat, 2.1 times more Saturated Fat and 1.4 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 21.6 times more Sugars, more Fructose, 2.7 times more Fiber and 1.4 times more Protein than Prepared Fortified Instant Oats.
• Both Prepared Fortified Instant Oats and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 3 per 500 kcal.
• Both Prepared Fortified Instant Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.