Comparing Nutrients in 7 ounces Stewed Canned Tomatoes VS Prepared Fortified Instant Oats

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Prepared Fortified Instant Oats	14%	18%	68%

Macro Nutrients

	Stewed Canned Tomatoes	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Energy	1.78% 51.6kcal	4.65% 135kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	0.16% 0.052g	1.4% 0.45g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	4.8% 0.82g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.45% 12.3g	18% 23g	130g per day for Men 19-50 years
Sugars	9.63% 7g	1.26% 0.91g	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	5.15% 3.73g	0% 0g	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	% 3.23g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.04g	% 0.58g	g per day for Men 19-50 years
Fiber	5.22% 2g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.22% 1.8g	8.4% 4.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Vitamin A	2% 18μg	28.7% 258μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.6% 0.091mg	43% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	37.5% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.52% 0.23mg	12.6% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.6% 0.034mg	44.3% 0.58mg	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	2.5% 9.92μg	22% 87.3μg	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	17.4% 15.7mg	0% 0mg	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	11% 1.65mg	0.93% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Prepared Fortified Instant Oats	Recommended Dietary Allowance
Calcium	6.75% 67.5mg	16% 159mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	14.6% 0.13mg	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	33% 2.64mg	148% 12mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	5.1% 0.12mg	48% 1.1mg	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	5.67% 39.7mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	12% 411mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	2.16% 1.2μg	18% 9.92μg	55μg per day for Men 19-50 years
Sodium	29.2% 439mg	6.5% 97mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	4.9% 182g	4.5% 167g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Prepared Fortified Instant Oats per 7 oz

Compare the macro and micronutrient content in 7 oz of Stewed Canned Tomatoes versus 7 oz of Prepared Fortified Instant Oats to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Stewed Canned Tomatoes vs Prepared Fortified Instant Oats:

• 7 ounces of Stewed Canned Tomatoes have more Vitamin C, 11.9 times more Vitamin E and 6 times more Vitamin K than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 14.4 times more Vitamin A, 5.7 times more Vitamin B1, 6.1 times more Vitamin B2, 4.2 times more Vitamin B3, 2.8 times more Vitamin B5, 17.1 times more Vitamin B6 and 8.8 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6 and Vitamin B9
• 7 ounces of Prepared Fortified Instant Oats have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Prepared Fortified Instant Oats have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Stewed Canned Tomatoes vs Prepared Fortified Instant Oats:

• 7 ounces of Stewed Canned Tomatoes have 1.7 times more Copper, 3.4 times more Potassium and 4.5 times more Sodium than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 2.4 times more Calcium, 4.5 times more Iron, 2.2 times more Magnesium, 9.5 times more Manganese, 3.9 times more Phosphorus, 8.3 times more Selenium and 3.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Prepared Fortified Instant Oats contain similar levels of Water per seven ounces.
• 7 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 7 ounces of Prepared Fortified Instant Oats lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Stewed Canned Tomatoes have 7.7 times more Sugars and more Fructose than Prepared Fortified Instant Oats.
• While 7 oz of Prepared Fortified Instant Oats contain 2.6 times more Energy, 5.6 times more Omega 6, 1.9 times more Carbohydrate, 1.7 times more Fiber and 2.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 7 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Prepared Fortified Instant Oats provide inadequate amounts of Omega 3 in seven ounces.