Comparing Nutrients in 14 ounces Tomatoes VS Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	16%	5%	79%

Macro Nutrients

	Tomatoes	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	37.6% 1091kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	2.73% 0.87g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	15.4% 2.6g	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	163% 212g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	NA	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	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	24% 9.13g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	74.4% 41.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Bagels, plain, unenriched, without 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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	43.6% 6.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	15.6% 0.2mg	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	22% 87.3μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame)	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	72% 0.65mg	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	67.5% 5.4mg	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	54.4% 381mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	11.8% 401mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	141% 2119mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	31.8% 3.5mg	11mg per day for Men 19-50 years
Water	10% 375g	3.5% 129g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Bagels, plain, unenriched, without 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, unenriched, without 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, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 14 ounces of Tomatoes have more Vitamin A, 1.6 times more Vitamin B6 and more Vitamin C than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contain 4.4 times more Vitamin B1, 2.7 times more Vitamin B2, 3 times more Vitamin B3, 4.1 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 14 ounces of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Ripe Red Tomatoes as well as Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) have insufficient amounts of Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes vs Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame):

• 14 ounces of Tomatoes have 2.3 times more Potassium and 2.9 times more Water than Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame).
• While 14 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contain 2.8 times more Copper, 5 times more Iron, 2.6 times more Magnesium, 4.7 times more Manganese, 4 times more Phosphorus, 106.8 times more Sodium and 5.2 times more Zinc than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes lack sufficient amounts of Zinc
• Both Raw Ripe Red Tomatoes as well as Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Bagels, plain, unenriched, without calcium propionate(includes onion, poppy, sesame) contain 15.3 times more Energy, 12 times more Omega 3, 8.3 times more Omega 6, 13.7 times more Carbohydrate, 1.9 times more Fiber and 11.9 times more Protein than Raw Ripe Red Tomatoes.
• 14 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein