Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Oat Milk

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Oat Milk	14%	15%	71%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	3.66% 106kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	1.84% 1.8g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	3.5% 0.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	15% 19.2g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	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	4.47% 18μg	2.4% 9.53μg	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	13.7% 12.3mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	13.6% 81.8IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	1.32% 0.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Oat Milk	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	22% 0.2mg	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	6.45% 0.52mg	17.4% 1.4mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	9.8% 41mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	43% 0.99mg	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	3.97% 27.8mg	17.5% 122mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	2.9% 99mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	15.5% 8.53μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	5.95% 89.3mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	9.02% 0.99mg	11mg per day for Men 19-50 years
Water	5.05% 187g	4.65% 172g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Oat Milk per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Oat Milk to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Oat Milk:

• 7 ounces of Canned Tomatoes with Green Chilies have 3.2 times more Vitamin B3, more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Oat Milk.
• While 7 oz of Oat Milk contain 3.1 times more Vitamin A, 2.9 times more Vitamin B1, 10.5 times more Vitamin B2 and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin D
• 7 ounces of Oat Milk have insufficient amounts of Vitamin B3, Vitamin B6, Vitamin B9 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Milk have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Oat Milk:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.2 times more Potassium and 8.9 times more Sodium than Oat Milk.
• While 7 oz of Oat Milk contain 6.2 times more Calcium, 2.7 times more Iron, 1.9 times more Magnesium, 3.8 times more Manganese, 4.4 times more Phosphorus, 10.8 times more Selenium and 3.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Oat Milk contain similar levels of Copper and Water per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc
• 7 ounces of Oat Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Oat Milk contain 2.7 times more Carbohydrate and 2.8 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Oat Milk provide inadequate amounts of Energy, Omega 3 and Omega 6 in seven ounces.