Comparing Nutrients in 5 ounces Tomato Juice with Salt VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Tomato Juice with Salt	17%	13%	70%
Oat Milk	14%	15%	71%

Macro Nutrients

	Tomato Juice with Salt	Oat Milk	Recommended Dietary Allowance
Energy	0.83% 24kcal	2.6% 76kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.41g	1.3% 1.28g	97g per day for Men 19-50 years
Saturated Fat	0.084% 0.027g	0.89% 0.28g	32g per day for Men 19-50 years
Omega 3	0.44% 0.007g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.18% 0.031g	2.5% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.85% 5g	10.6% 13.7g	130g per day for Men 19-50 years
Sugars	5.04% 3.66g	0.2% 0.14g	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	2.6% 1.9g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	5.6% 2.13g	38g per day for Men 19-50 years
Protein	2.15% 1.2g	4.8% 2.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Juice with Salt	Oat Milk	Recommended Dietary Allowance
Vitamin A	3.62% 32.6μg	9.7% 87.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.5% 0.11mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.96% 0.95mg	1.77% 0.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	7.1% 28.3μg	1.7% 6.8μg	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	110% 99mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	9.73% 58.4IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.02% 0.45mg	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.7% 3.26μg	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Juice with Salt	Oat Milk	Recommended Dietary Allowance
Calcium	1.4% 14mg	17.5% 175mg	1000mg per day for Men 19-50 years
Copper	6.6% 0.06mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.24% 9.8μg	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	6.9% 0.55mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	7% 29.3mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	31% 0.71mg	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	3.85% 27mg	12.5% 87.5mg	700mg per day for Men 19-50 years
Potassium	9.05% 308mg	2.07% 70.4mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	11% 6.1μg	55μg per day for Men 19-50 years
Sodium	24% 359mg	4.25% 63.8mg	1500mg per day for Men 19-50 years
Zinc	1.4% 0.16mg	6.44% 0.71mg	11mg per day for Men 19-50 years
Water	3.6% 134g	3.32% 123g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Juice with Salt VS Oat Milk per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Juice with Salt versus 5 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Juice with Salt vs Oat Milk:

• 5 ounces of Tomato Juice with Salt have 3.4 times more Vitamin B3, more Vitamin B6, 4.2 times more Vitamin B9, more Vitamin C and 3.2 times more Vitamin E than Oat Milk.
• While 5 oz of Oat Milk contain 2.7 times more Vitamin A, 2.6 times more Vitamin B2 and more Vitamin D than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oat Milk provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Tomato Juice with Salt have insufficient amounts of Vitamin D
• 5 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Canned Tomato Juice with Salt as well as Oat Milk have insufficient amounts of Vitamin B12 and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Tomato Juice with Salt vs Oat Milk:

• 5 ounces of Tomato Juice with Salt have 4.4 times more Potassium and 5.6 times more Sodium than Oat Milk.
• While 5 oz of Oat Milk contain 12.4 times more Calcium, 2.4 times more Copper, 1.8 times more Iron, 1.9 times more Magnesium, 7.4 times more Manganese, 3.2 times more Phosphorus, 8.6 times more Selenium and 4.5 times more Zinc than Canned Tomato Juice with Salt.
• Both Tomato Juice with Salt and Oat Milk contain similar levels of Water per five ounces.
• 5 ounces of Tomato Juice with Salt lack sufficient amounts of Calcium, Selenium and Zinc
• 5 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Juice with Salt have 25.8 times more Sugars than Oat Milk.
• While 5 oz of Oat Milk contain 2.7 times more Carbohydrate, 3.8 times more Fiber and 2.2 times more Protein than Canned Tomato Juice with Salt.
• 5 ounces of Tomato Juice with Salt provide inadequate amounts of Fiber and Protein
• Both Canned Tomato Juice with Salt as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in five ounces.