Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Cooked Oats

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Cooked Oats	14%	19%	67%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Cooked Oats	Recommended Dietary Allowance
Energy	0.62% 18kcal	2.45% 71kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	1.57% 1.52g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	0.97% 0.31g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	3.2% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	9.23% 12g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	0.37% 0.27g	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	1.8% 1.3g	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	% 1.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.25g	g per day for Men 19-50 years
Fiber	1.84% 0.7g	4.47% 1.7g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	4.54% 2.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Cooked Oats	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	6.33% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	1.4% 0.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	6.2% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	0.38% 0.005mg	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	3.25% 13μg	1.5% 6μg	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	25.3% 23mg	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	3.73% 0.56mg	0.53% 0.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	0.25% 0.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Cooked Oats	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	8.22% 0.074mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.8% 71.6μg	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	8.5% 0.68mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	25.2% 0.58mg	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	4% 28mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	9.1% 1mg	11mg per day for Men 19-50 years
Water	2.55% 94g	2.26% 83.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Cooked Oats:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.4 times more Vitamin B2, 2.4 times more Vitamin B3, 15.8 times more Vitamin B6, 2.2 times more Vitamin B9, more Vitamin C, 7 times more Vitamin E and 9.3 times more Vitamin K than Boiled Regular Oats.
• While Boiled Regular Oats contain 2.1 times more Vitamin B1 and 2.4 times more Vitamin B5 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Regular Oats have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Cooked Oats:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium and 3.1 times more Potassium than Boiled Regular Oats.
• While Boiled Regular Oats contain 1.3 times more Iron, 3 times more Magnesium, 5.5 times more Manganese, 2.8 times more Phosphorus, 10.8 times more Selenium and 7.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Boiled Regular Oats have similar amounts of Copper and Water per 100 g.

Comparison of macro-nutrients per 100 grams:

• Cooked Ripe Red Tomatoes have 9.2 times more Sugars and more Fructose than Boiled Regular Oats.
• While Boiled Regular Oats contain 3.9 times more Energy, 13.8 times more Fat, 9 times more Omega 3, 12.9 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 2.7 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Boiled Regular Oats have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.