Comparing Nutrients in 100 grams Cooked Oats VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Oats	14%	19%	67%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Energy	2.45% 71kcal	2.83% 82kcal	2900kcal per day for Men 19-50 years
Fat	1.57% 1.52g	0.48% 0.47g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	0.31% 0.1g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	0.44% 0.007g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.54g	0.89% 0.15g	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	14.5% 19g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	16.8% 12g	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	8.07% 5.85g	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	% 5.75g	g per day for Men 19-50 years
Sucrose	% 0.25g	% 0.3g	g per day for Men 19-50 years
Fiber	4.47% 1.7g	10.8% 4.1g	38g per day for Men 19-50 years
Protein	4.54% 2.54g	7.7% 4.32g	56g per day for Men 19-50 years

Vitamins

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	8.44% 76μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.33% 0.076mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	11.8% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.4% 0.23mg	19.2% 3.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.2% 0.31mg	2.84% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.38% 0.005mg	16.6% 0.22mg	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	3% 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	0% 0mg	24.3% 22mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.25% 0.3μg	9.5% 11.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Oats	Tomato Paste	Recommended Dietary Allowance
Calcium	0.9% 9mg	3.6% 36mg	1000mg per day for Men 19-50 years
Copper	8.22% 0.074mg	40.6% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	1.8% 71.6μg	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	11.3% 0.9mg	37.3% 2.98mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	10% 42mg	420mg per day for Men 19-50 years
Manganese	25.2% 0.58mg	13% 0.3mg	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	12% 83mg	700mg per day for Men 19-50 years
Potassium	2.06% 70mg	30% 1014mg	3400mg per day for Men 19-50 years
Selenium	9.8% 5.4μg	9.64% 5.3μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	3.93% 59mg	1500mg per day for Men 19-50 years
Zinc	9.1% 1mg	5.73% 0.63mg	11mg per day for Men 19-50 years
Water	2.26% 83.6g	2% 73.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Oats VS Tomato Paste per 100 g

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

Lets compare vitamin content per 100 grams of Cooked Oats vs Tomato Paste:

• 100 grams of Cooked Oats have 1.3 times more Vitamin B1 and 2.2 times more Vitamin B5 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain more Vitamin A, 9.6 times more Vitamin B2, 13.7 times more Vitamin B3, 43.2 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 53.8 times more Vitamin E and 38 times more Vitamin K 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, Vitamin E and Vitamin K
• Both Boiled Regular Oats as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Oats vs Tomato Paste:

• 100 grams of Cooked Oats have 1.9 times more Manganese and 1.6 times more Zinc than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 4 times more Calcium, 4.9 times more Copper, 3.3 times more Iron, 1.6 times more Magnesium, 14.5 times more Potassium and 14.8 times more Sodium than Boiled Regular Oats.
• Both Cooked Oats and Tomato Paste contain similar levels of Phosphorus and Selenium per 100 grams.
• 100 grams of Cooked Oats lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Oats have 3.6 times more Omega 6 than Tomato Paste.
• While 100 g of Canned Tomato Paste contain 1.6 times more Carbohydrate, 45.1 times more Sugars, more Fructose, 2.4 times more Fiber and 1.7 times more Protein than Boiled Regular Oats.
• Both Cooked Oats and Tomato Paste offer comparable quantities of Energy per 100 grams.
• 100 grams of Tomato Paste provide inadequate amounts of Omega 6
• Both Boiled Regular Oats as well as Canned Tomato Paste provide inadequate amounts of Omega 3 in 100 grams.