Comparing Nutrients in 14 ounces Tomato Paste VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Tomato Paste	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	11.2% 325kcal	37.5% 1087kcal	2900kcal per day for Men 19-50 years
Fat	1.92% 1.87g	6.96% 6.75g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	3.4% 1.1g	32g per day for Men 19-50 years
Omega 3	1.74% 0.028g	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	3.55% 0.6g	14.8% 2.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57.7% 75g	169% 219g	130g per day for Men 19-50 years
Sugars	66.7% 48.3g	32.7% 23.7g	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	32% 23.2g	NA	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	% 23g	NA	g per day for Men 19-50 years
Sucrose	% 1.2g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	24% 9.13g	38g per day for Men 19-50 years
Protein	30.6% 17g	69.5% 39g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	33.5% 302μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20% 0.24mg	127% 1.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46.7% 0.61mg	84.6% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	76.3% 12.2mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.3% 0.56mg	40.4% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66% 0.86mg	19% 0.25mg	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	12% 47.6μg	110% 441μg	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	97% 87mg	3.1% 2.78mg	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	114% 17mg	8.2% 1.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	37.7% 45.2μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	14.3% 143mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	161% 1.45mg	72% 0.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	148% 12mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	39.7% 167mg	26.5% 111mg	420mg per day for Men 19-50 years
Manganese	52% 1.2mg	151% 3.48mg	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	47% 329mg	56.7% 397mg	700mg per day for Men 19-50 years
Potassium	118% 4024mg	17.3% 587mg	3400mg per day for Men 19-50 years
Selenium	38.2% 21μg	224% 123μg	55μg per day for Men 19-50 years
Sodium	15.6% 234mg	108% 1615mg	1500mg per day for Men 19-50 years
Zinc	22.7% 2.5mg	40.8% 4.5mg	11mg per day for Men 19-50 years
Water	7.9% 292g	3.43% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Cinnamon-raisin Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Paste versus 14 oz of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Paste vs Cinnamon-raisin Bagels:

• 14 ounces of Tomato Paste have 3.6 times more Vitamin A, 3.5 times more Vitamin B6, 31.3 times more Vitamin C, 13.9 times more Vitamin E and 16.3 times more Vitamin K than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 6.4 times more Vitamin B1, 1.8 times more Vitamin B2, 3.6 times more Vitamin B5 and 9.3 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Cinnamon-raisin Bagels provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Paste vs Cinnamon-raisin Bagels:

• 14 ounces of Tomato Paste have 1.9 times more Calcium, 2.2 times more Copper, 1.5 times more Magnesium and 6.9 times more Potassium than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 1.3 times more Iron, 2.9 times more Manganese, 5.8 times more Selenium, 6.9 times more Sodium and 1.8 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Cinnamon-raisin Bagels contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cinnamon-raisin Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Paste have 2 times more Sugars and 1.8 times more Fiber than Cinnamon-raisin Bagels.
• While 14 oz of Cinnamon-raisin Bagels contain 3.3 times more Energy, 5.6 times more Omega 3, 4.2 times more Omega 6, 2.9 times more Carbohydrate and 2.3 times more Protein than Canned Tomato Paste.
• 14 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6