Comparing Nutrients in 14 ounces Tomatoes VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Tomatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	36% 1048kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	5.4% 5.24g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	4.47% 1.43g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	11.7% 2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	160% 208g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	46% 33.5g	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	7.5% 5.44g	16% 11.5g	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	% 4.96g	% 9.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	188% 2.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	112% 18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	105% 421μg	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	60.4% 54.4mg	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	14.3% 2.14mg	197% 29.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	87% 869mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	177% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	27.4% 115mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	93% 2.14mg	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	13.6% 95mg	56% 393mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	155% 85.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	112% 1675mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	10% 375g	3.63% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes versus 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 14 ounces of Tomatoes have more Vitamin A, more Vitamin C and 39.5 times more Vitamin K than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 15.4 times more Vitamin B1, 18.1 times more Vitamin B2, 7.6 times more Vitamin B3, 4.6 times more Vitamin B5, 7.1 times more Vitamin B9 and 13.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Tomatoes and Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame):

• 14 ounces of Tomatoes have 2.2 times more Potassium and 2.8 times more Water than Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 21.9 times more Calcium, 2.2 times more Copper, 13.2 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 4.1 times more Phosphorus, more Selenium, 84.4 times more Sodium and 4.9 times more Zinc than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) contain 14.7 times more Energy, 6.3 times more Omega 6, 13.5 times more Carbohydrate, 3.2 times more Sugars, 2.1 times more Fructose, 1.3 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Raw Ripe Red Tomatoes as well as Bagels, plain, enriched, with calcium propionate (includes onion, poppy, sesame) provide inadequate amounts of Omega 3 in 14 ounces.