Comparing Nutrients in 500 calories Oat Milk VS Canned Tomatoes with Green Chilies

Weight per 500 calories

• Oat Milk: 935g
• Canned Tomatoes with Green Chilies: 3333g

Oat Milk has 3.6 times more energy per 100g than Canned Tomatoes with Green Chilies. It has low energy density when compared to other foods. Canned Red Ripe Tomatoes with Green Chilies having very low energy density.

Discover which food has more nutrients per 500 calories - Oat Milk or Canned Tomatoes with Green Chilies?

Macros Ratio

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

Macro Nutrients

	Oat Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.67% 8.4g	2.75% 2.67g	97g per day for Men 19-50 years
Saturated Fat	5.84% 1.87g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	69.7% 91g	93% 121g	130g per day for Men 19-50 years
Sugars	1.3% 0.93g	NA	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	37% 14g	NA	38g per day for Men 19-50 years
Protein	31.7% 17.8g	41% 23g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	64% 577μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78% 0.93mg	94% 1.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	144% 1.87mg	48.7% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	133% 21.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	99% 4.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	264% 3.43mg	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	11.2% 45μg	75% 300μg	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	230% 207mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	64% 385IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	6.23% 0.93mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.34% 2.8μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	115% 1154mg	66.7% 667mg	1000mg per day for Men 19-50 years
Copper	104% 0.93mg	333% 3mg	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	81.8% 6.54mg	108% 8.67mg	8mg per day for Men 19-50 years
Magnesium	46% 193mg	87.3% 367mg	420mg per day for Men 19-50 years
Manganese	203% 4.67mg	191% 4.4mg	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	82.4% 577mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	13.7% 465mg	105% 3567mg	3400mg per day for Men 19-50 years
Selenium	73% 40μg	24.2% 13.3μg	55μg per day for Men 19-50 years
Sodium	28% 421mg	891% 13367mg	1500mg per day for Men 19-50 years
Zinc	42.5% 4.67mg	39.4% 4.33mg	11mg per day for Men 19-50 years
Water	22% 810g	85% 3141g	3700g per day for Men 19-50 years

Oat Milk VS Canned Tomatoes With Green Chilies Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oat Milk or Canned Tomatoes with Green Chilies?

Lets compare vitamin content per 500 calories of Oat Milk vs Canned Tomatoes with Green Chilies:

• 500 calories of Oat Milk have 3 times more Vitamin B2 and more Vitamin D than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 11.4 times more Vitamin B3, more Vitamin B6, 6.7 times more Vitamin B9 and more Vitamin C than Oat Milk.
• Both Oat Milk and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin A and Vitamin B1 per 500 calories.
• 500 calories of Oat Milk have insufficient amounts of Vitamin B6 and Vitamin C
• 500 calories of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin D
• Both Oat Milk as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Oat Milk vs Canned Tomatoes with Green Chilies:

• 500 calories of Oat Milk have 1.7 times more Calcium, 1.2 times more Phosphorus and 3 times more Selenium than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 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.
• Both Oat Milk and Canned Tomatoes with Green Chilies contain similar levels of Manganese and Zinc per 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oat Milk have 2.9 times more Omega 6 than Canned Tomatoes with Green Chilies.
• While 500 kcal of Canned Red Ripe Tomatoes with Green Chilies contain 1.3 times more Carbohydrate and 1.3 times more Protein than Oat Milk.
• Both Oat Milk and Canned Tomatoes with Green Chilies offer comparable quantities of Energy per 500 calories.
• 500 calories of Canned Tomatoes with Green Chilies provide inadequate amounts of Omega 6
• Both Oat Milk as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in 500 calories.