Comparing Nutrients in 100 grams Cooked Oats VS Tomato Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Tomato Juice with Salt	17%	13%	70%

Macro Nutrients

	Cooked Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Energy	2.45% 71kcal	0.59% 17kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.3% 0.29g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.059% 0.019g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.13% 0.022g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.23% 12g	2.7% 3.53g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	3.56% 2.58g	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	0% 0g	1.83% 1.33g	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	% 0g	% 1.25g	g per day for Men 19-50 years
Sucrose	% 0.25g	% 0g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	1.05% 0.4g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	1.5% 0.85g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.56% 23μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	8.33% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	5.4% 0.07mg	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	1.5% 6μg	5% 20μg	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	78% 70mg	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	0.53% 0.08mg	2.13% 0.32mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	1.9% 2.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Tomato Juice with Salt	Recommended Dietary Allowance
Calcium	0.9% 9mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	4.67% 0.042mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	0.17% 6.9μg	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	11.3% 0.9mg	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	2.6% 11mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	2.96% 0.068mg	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	11% 77mg	2.7% 19mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	6.4% 217mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	0.91% 0.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	17% 253mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	1% 0.11mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	2.55% 94g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Tomato Juice with Salt per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Oats versus 100 g of Tomato Juice with Salt to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Oats vs Tomato Juice with Salt:

• 100 g of Canned Tomato Juice with Salt contain more Vitamin A, 1.3 times more Vitamin B1, 4.9 times more Vitamin B2, 3 times more Vitamin B3, 14 times more Vitamin B6, 3.3 times more Vitamin B9, more Vitamin C and 4 times more Vitamin E than Boiled Regular Oats.
• 100 grams of Cooked Oats have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B3, Vitamin B6, Vitamin B9, Vitamin C and Vitamin E
• Both Boiled Regular Oats as well as Canned Tomato Juice with Salt have insufficient amounts of Vitamin B12, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Oats vs Tomato Juice with Salt:

• 100 grams of Cooked Oats have 1.8 times more Copper, 2.3 times more Iron, 2.5 times more Magnesium, 8.5 times more Manganese, 4.1 times more Phosphorus, 10.8 times more Selenium and 9.1 times more Zinc than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 3.1 times more Potassium and 63.3 times more Sodium than Boiled Regular Oats.
• Both Cooked Oats and Tomato Juice with Salt contain similar levels of Water per 100 grams.
• 100 grams of Tomato Juice with Salt lack sufficient amounts of Selenium and Zinc
• Both Boiled Regular Oats as well as Canned Tomato Juice with Salt lack sufficient amounts of Calcium and Fluoride in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Oats have 4.2 times more Energy, 24.6 times more Omega 6, 3.4 times more Carbohydrate, 4.3 times more Fiber and 3 times more Protein than Tomato Juice with Salt.
• While 100 g of Canned Tomato Juice with Salt contain 9.6 times more Sugars than Boiled Regular Oats.
• 100 grams of Tomato Juice with Salt provide inadequate amounts of Energy, Omega 6, Fiber and Protein
• Both Boiled Regular Oats as well as Canned Tomato Juice with Salt provide inadequate amounts of Omega 3 in 100 grams.