Comparing Nutrients in 500 calories Cooked Oats VS Tomatoes

Weight per 500 calories

• Cooked Oats: 704g
• Tomatoes: 2778g

Cooked Oats have 3.9 times more energy per 100g than Tomatoes. It has average energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Cooked Oats or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Cooked Oats	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	6.82% 2.2g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	7.92% 0.13g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	22.4% 3.8g	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	65% 84.5g	83% 108g	130g per day for Men 19-50 years
Sugars	2.62% 1.9g	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	% 1.76g	% 0g	g per day for Men 19-50 years
Fiber	31.5% 12g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	32% 18g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.6% 0.54mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.67% 0.11mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.9% 1.6mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.7% 0.035mg	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	10.6% 42.3μg	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	3.76% 0.56mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.76% 2.1μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Tomatoes	Recommended Dietary Allowance
Calcium	6.34% 63.4mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	12.6% 504μg	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	79.2% 6.34mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	45.3% 190mg	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	77.5% 542mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	14.5% 493mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	69% 38μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	1.88% 28mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	64% 7.04mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	16% 589g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Oats vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 1.9 times more Vitamin B1, 4.7 times more Vitamin B2, 10.4 times more Vitamin B3, 63.1 times more Vitamin B6, 9.9 times more Vitamin B9, more Vitamin C, 26.6 times more Vitamin E and 103.9 times more Vitamin K than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Ripe Red Tomatoes have similar amounts of Vitamin B5 per 500 kcal.
• Both Boiled Regular 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 Cooked Oats vs Tomatoes:

• Boiled Regular Oats have 7.9 times more Fluoride, 1.3 times more Manganese, more Selenium and 1.5 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.4 times more Calcium, 3.1 times more Copper, 1.6 times more Magnesium, 13.4 times more Potassium, 4.9 times more Sodium and 4.5 times more Water than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Ripe Red Tomatoes have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Boiled Regular Oats have 1.9 times more Fat, 2.8 times more Saturated Fat, 1.5 times more Omega 3 and 1.7 times more Omega 6 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.3 times more Carbohydrate, 38.4 times more Sugars, more Fructose, 2.8 times more Fiber and 1.4 times more Protein than Boiled Regular Oats.
• Both Boiled Regular Oats and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Boiled Regular Oats as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.