Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	40.2% 1167kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	7.37% 7.14g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	3.66% 1.17g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	10.4% 0.17g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	16% 2.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	181% 235g	130g per day for Men 19-50 years
Sugars	NA	35.2% 25.5g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	26% 9.92g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	10% 91μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	82% 1.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	74% 12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	3.73% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	18.3% 0.24mg	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	8.93% 35.7μg	101% 405μg	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	27.3% 24.6mg	2.65% 2.4mg	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	NA	9% 1.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	70.6% 0.64mg	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	13% 1.03mg	203% 16.2mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	56.6% 1.3mg	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	7.94% 55.6mg	47% 329mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	19% 647mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	240% 132μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	10% 374g	2.9% 107g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Toasted Cinnamon-raisin Bagels per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Toasted Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Toasted Cinnamon-raisin Bagels:

• 14 ounces of Canned Tomatoes with Green Chilies have 3.1 times more Vitamin B5, 1.7 times more Vitamin B6 and 10.3 times more Vitamin C than Toasted Cinnamon-raisin Bagels.
• While 14 oz of Toasted Cinnamon-raisin Bagels contain 9.7 times more Vitamin B1, 14.1 times more Vitamin B2, 4.7 times more Vitamin B3 and 11.3 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Cinnamon-raisin Bagels provide similar amounts of Vitamin A per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 14 ounces of Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B5 and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Toasted Cinnamon-raisin Bagels:

• 14 ounces of Canned Tomatoes with Green Chilies have 3.5 times more Water than Toasted Cinnamon-raisin Bagels.
• While 14 oz of Toasted Cinnamon-raisin Bagels contain 1.8 times more Copper, 15.7 times more Iron, 2.1 times more Magnesium, 2.5 times more Manganese, 5.9 times more Phosphorus, 1.5 times more Potassium, 83.3 times more Selenium and 6.2 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Toasted Cinnamon-raisin Bagels contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Toasted Cinnamon-raisin Bagels contain 19.6 times more Energy, 42 times more Omega 3, 23.4 times more Omega 6, 16.4 times more Carbohydrate and 15.4 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein