Comparing Nutrients in 7 ounces Oat Milk VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Oat Milk	14%	15%	71%
Tomatoes	17%	9%	74%

Macro Nutrients

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Energy	3.66% 106kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.17% 0.056g	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	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	15% 19.2g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	NA	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	NA	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	7.83% 2.98g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Vitamin A	13.6% 122μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.5% 0.4mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0% 0mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.4% 9.53μg	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	13.6% 81.8IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.32% 0.2mg	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Milk	Tomatoes	Recommended Dietary Allowance
Calcium	24.5% 245mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	17.4% 1.4mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	9.8% 41mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	9.84% 0.23mg	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	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	2.9% 99mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	15.5% 8.53μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	5.95% 89.3mg	0.66% 9.92mg	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	5.07% 188g	3700g per day for Men 19-50 years

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

• Oat Milk has 1.5 times more Vitamin A, 2.7 times more Vitamin B1, 10.5 times more Vitamin B2 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Vitamin B3, more Vitamin B6, 3.1 times more Vitamin B9, more Vitamin C, 5.4 times more Vitamin E and 26.3 times more Vitamin K than Oat Milk.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Oat Milk vs Tomatoes:

• Oat Milk has 12.4 times more Calcium, 1.7 times more Copper, 2.6 times more Iron, 1.9 times more Magnesium, 4.4 times more Manganese, 2.6 times more Phosphorus, more Selenium, 9 times more Sodium and 2.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.8 times more Potassium than Oat Milk.
• Both Oat Milk and Raw Ripe Red Tomatoes have similar amounts of Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Oat Milk has 3 times more Energy, 3.8 times more Omega 6, 2.5 times more Carbohydrate, 1.3 times more Fiber and 2.2 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 26.3 times more Sugars than Oat Milk.
• Both Oat Milk as well as Raw Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.