Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Oat Bran Bagels	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	35% 1012kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	4.9% 4.76g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	2.37% 0.76g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.46% 0.087g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	11% 1.85g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	163% 212g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	8.92% 6.47g	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	7.17% 5.2g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	103% 1.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	73.4% 11.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	35.3% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	13% 0.17mg	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	13% 51.6μg	97% 389μg	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	101% 90mg	0.88% 0.79mg	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	15% 2.22mg	8.73% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	66.6% 0.6mg	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	33.7% 2.7mg	153% 12.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	149% 3.43mg	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	16% 111mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	247% 136μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	156% 2342mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	32.5% 3.57mg	11mg per day for Men 19-50 years
Water	10% 374g	3.53% 131g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Oat Bran Bagels:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A, 1.8 times more Vitamin B6, 114 times more Vitamin C, 1.7 times more Vitamin E and 7 times more Vitamin K than Oat Bran Bagels.
• While Oat Bran Bagels contain 9.2 times more Vitamin B1, 15.4 times more Vitamin B2, 5.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 7.5 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Oat Bran Bagels:

• Cooked Ripe Red Tomatoes have 1.9 times more Potassium and 2.9 times more Water than Oat Bran Bagels.
• While Oat Bran Bagels contain 2 times more Copper, 4.5 times more Iron, 3.4 times more Magnesium, 8.2 times more Manganese, 3.9 times more Phosphorus, 68.4 times more Selenium, 53.6 times more Sodium and 6.4 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Oat Bran Bagels have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 1.5 times more Sugars than Oat Bran Bagels.
• While Oat Bran Bagels contain 14.2 times more Energy, 10.9 times more Fat, 11 times more Omega 3, 11.1 times more Omega 6, 13.3 times more Carbohydrate, 5.1 times more Fiber and 11.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Oat Bran Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.