Comparing Nutrients in 14 ounces Oat Bran Bagels VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Oat Bran Bagels	16%	4%	80%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Oat Bran Bagels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	35% 1012kcal	2.2% 63.5kcal	2900kcal per day for Men 19-50 years
Fat	4.9% 4.76g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	2.37% 0.76g	0.42% 0.13g	32g per day for Men 19-50 years
Omega 3	5.46% 0.087g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	11% 1.85g	2.26% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	163% 212g	10.6% 13.8g	130g per day for Men 19-50 years
Sugars	8.92% 6.47g	14% 10g	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	7.17% 5.2g	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	% 4.92g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	37.6% 14.3g	20% 7.54g	38g per day for Men 19-50 years
Protein	76% 42.5g	5.6% 3.14g	56g per day for Men 19-50 years

Vitamins

	Oat Bran Bagels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	190% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	103% 1.34mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	73.4% 11.7mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.3% 1.77mg	9.3% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	34% 0.44mg	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	97% 389μg	7.94% 31.8μg	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	0.88% 0.79mg	55.6% 50mg	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	8.73% 1.3mg	15.6% 2.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.32% 1.6μg	8.6% 10.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Bran Bagels	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	4.76% 47.6mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	23% 0.21mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.51% 20.2μg	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	153% 12.2mg	28.3% 2.26mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	9.45% 39.7mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	11.7% 0.27mg	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	62.4% 437mg	9.64% 67.5mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	22.3% 758mg	3400mg per day for Men 19-50 years
Selenium	247% 136μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	156% 2342mg	30.4% 456mg	1500mg per day for Men 19-50 years
Zinc	32.5% 3.57mg	4.33% 0.48mg	11mg per day for Men 19-50 years
Water	3.53% 131g	10% 376g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oat Bran Bagels vs Tomatoes in Juice with Salt:

• Oat Bran Bagels have 6.1 times more Vitamin B2, 4.2 times more Vitamin B3, 3.8 times more Vitamin B5 and 12.3 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 20 times more Vitamin A, 1.7 times more Vitamin B1, 2.6 times more Vitamin B6, 63 times more Vitamin C, 1.8 times more Vitamin E and 6.5 times more Vitamin K than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Oat Bran Bagels vs Tomatoes in Juice with Salt:

• Oat Bran Bagels have 2.9 times more Copper, 5.4 times more Iron, 3.1 times more Magnesium, 12.7 times more Manganese, 6.5 times more Phosphorus, 48.9 times more Selenium, 5.1 times more Sodium and 7.5 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.8 times more Calcium, 1.7 times more Potassium and 2.9 times more Water than Oat Bran Bagels.

Comparison of macro-nutrients per 14 ounces:

• Oat Bran Bagels have 15.9 times more Energy, 4.8 times more Fat, 5.5 times more Omega 3, 4.8 times more Omega 6, 15.4 times more Carbohydrate, 1.9 times more Fiber and 13.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 1.6 times more Sugars than Oat Bran Bagels.
• Both Oat Bran Bagels as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.