Comparing Nutrients in 7 ounces Tomatoes VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Tomatoes	Cooked Oats	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	4.86% 141kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.92% 0.62g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	6.3% 1.07g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	18.3% 24g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	0.74% 0.54g	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	3.75% 2.7g	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	% 2.5g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.5g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	9% 5.04g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cooked Oats	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	2.8% 0.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	12.3% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	0.76% 0.01mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	2.98% 12μg	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	30.2% 27mg	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	7.14% 1.07mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cooked Oats	Recommended Dietary Allowance
Calcium	2% 20mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	16.3% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	3.55% 142μg	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	6.7% 0.54mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	50% 1.15mg	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	6.8% 47.6mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	19.5% 10.7μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	18% 2mg	11mg per day for Men 19-50 years
Water	5.07% 188g	4.5% 166g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 2.6 times more Vitamin B3, 16 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin C, 6.8 times more Vitamin E and 26.3 times more Vitamin K than Boiled Regular Oats.
• While Boiled Regular Oats contain 2.1 times more Vitamin B1 and 3.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Regular Oats have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Cooked Oats:

• Raw Ripe Red Tomatoes have 3.4 times more Potassium than Boiled Regular Oats.
• While Boiled Regular Oats contain 1.3 times more Copper, 31.1 times more Fluoride, 3.3 times more Iron, 2.5 times more Magnesium, 5.1 times more Manganese, 3.2 times more Phosphorus, more Selenium and 5.9 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Boiled Regular Oats have similar amounts of Calcium and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Ripe Red Tomatoes have 9.7 times more Sugars and more Fructose than Boiled Regular Oats.
• While Boiled Regular Oats contain 3.9 times more Energy, 7.6 times more Fat, 6 times more Omega 3, 6.8 times more Omega 6, 3.1 times more Carbohydrate, 1.4 times more Fiber and 2.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.