Comparing Nutrients in 7 ounces Oat Milk VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Oat Milk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	3.66% 106kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	9.63% 7g	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	5.15% 3.73g	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	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	5.22% 2g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	2.6% 0.034mg	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	2.4% 9.53μg	2.5% 9.92μg	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	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	13.6% 81.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	24.5% 245mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	24.7% 0.22mg	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	17.4% 1.4mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	5.1% 0.12mg	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	17.5% 122mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	9.02% 0.99mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	4.65% 172g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oat Milk vs Stewed Canned Tomatoes:

• Oat Milk has 6.9 times more Vitamin A, 2.2 times more Vitamin B1, 5.7 times more Vitamin B2 and more Vitamin D than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3.6 times more Vitamin B3, more Vitamin B6, more Vitamin C, 8.3 times more Vitamin E and 8 times more Vitamin K than Oat Milk.
• Both Oat Milk and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B9 per 7 oz.
• Both Oat Milk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oat Milk vs Stewed Canned Tomatoes:

• Oat Milk has 3.6 times more Calcium, 1.7 times more Magnesium, 8.5 times more Manganese, 3.1 times more Phosphorus, 7.2 times more Selenium and 2.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.9 times more Iron, 4.2 times more Potassium and 4.9 times more Sodium than Oat Milk.
• Both Oat Milk and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oat Milk has 2.1 times more Energy, 4.1 times more Omega 6, 1.6 times more Carbohydrate, 1.5 times more Fiber and 2.1 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 35.2 times more Sugars than Oat Milk.
• Both Oat Milk as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.