Comparing Nutrients in 7 ounces Dry Quick Oats VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Dry Quick Oats	14%	15%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Dry Quick Oats	Tomatoes	Recommended Dietary Allowance
Energy	26% 752kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	13.3% 13g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	6.9% 2.2g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	25.7% 4.37g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	103% 134g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	2.7% 1.96g	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	% 1.96g	% 0g	g per day for Men 19-50 years
Fiber	52.7% 20g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	46.6% 26g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Dry Quick Oats	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	76% 0.91mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.7% 0.31mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.23mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44.5% 2.22mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	145% 43.5μg	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	16% 63.5μg	7.44% 29.8μg	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	0% 0mg	30.2% 27mg	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	5.56% 0.83mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.3% 3.97μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry Quick Oats	Tomatoes	Recommended Dietary Allowance
Calcium	9.03% 90mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	94% 0.85mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	108% 8.6mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	279% 6.4mg	9.84% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	706% 318μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	110% 768mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	20.4% 695mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	92% 50.4μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	0.088% 1.33mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	49.4% 5.44mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.58% 21.5g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Dry Quick Oats vs Tomatoes:

• Dry Regular and Quick Oats Cereals have 12.4 times more Vitamin B1, 8.2 times more Vitamin B2, 1.9 times more Vitamin B3, 12.6 times more Vitamin B5, 1.3 times more Vitamin B6, 46.7 times more Vitamin B7 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 4 times more Vitamin K than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Dry Quick Oats vs Tomatoes:

• Dry Regular and Quick Oats Cereals have 4.6 times more Calcium, 7.3 times more Copper, 16.1 times more Iron, 11.5 times more Magnesium, 28.3 times more Manganese, 16.1 times more Phosphorus, 1.5 times more Potassium, more Selenium and 16.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.7 times more Water than Dry Regular and Quick Oats Cereals.

Comparison of macro-nutrients per 7 ounces:

• Dry Regular and Quick Oats Cereals have 21.1 times more Energy, 32.6 times more Fat, 39.6 times more Saturated Fat, 33.3 times more Omega 3, 27.5 times more Omega 6, 17.4 times more Carbohydrate, 8.4 times more Fiber and 14.9 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.7 times more Sugars and more Fructose than Dry Regular and Quick Oats Cereals.
• Both Dry Regular and Quick Oats Cereals as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.