Comparing Nutrients in 1 kilogram Tomato Paste VS Oat Bran Bagels

Macros Ratio

	Protein	Fat	Carbs
Tomato Paste	18%	4%	78%
Oat Bran Bagels	16%	4%	80%

Macro Nutrients

	Tomato Paste	Oat Bran Bagels	Recommended Dietary Allowance
Energy	28.3% 820kcal	88% 2550kcal	2900kcal per day for Men 19-50 years
Fat	4.85% 4.7g	12.4% 12g	97g per day for Men 19-50 years
Saturated Fat	3.13% 1g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	4.38% 0.07g	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	8.94% 1.52g	27.4% 4.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	145% 189g	410% 533g	130g per day for Men 19-50 years
Sugars	168% 122g	22.5% 16.3g	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	80.7% 58.5g	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	% 57.5g	NA	g per day for Men 19-50 years
Sucrose	% 3g	NA	g per day for Men 19-50 years
Fiber	108% 41g	95% 36g	38g per day for Men 19-50 years
Protein	77% 43.2g	191% 107g	56g per day for Men 19-50 years

Vitamins

	Tomato Paste	Oat Bran Bagels	Recommended Dietary Allowance
Vitamin A	84.4% 760μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	276% 3.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.53mg	260% 3.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	192% 30.8mg	185% 29.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.42mg	89% 4.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	33% 0.43mg	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	30% 120μg	245% 980μg	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	243% 219mg	2.22% 2mg	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	287% 43mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	95% 114μg	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Paste	Oat Bran Bagels	Recommended Dietary Allowance
Calcium	36% 360mg	12% 120mg	1000mg per day for Men 19-50 years
Copper	406% 3.65mg	168% 1.5mg	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	373% 30mg	385% 31mg	8mg per day for Men 19-50 years
Magnesium	100% 420mg	74% 310mg	420mg per day for Men 19-50 years
Manganese	131% 3.02mg	375% 8.63mg	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	119% 830mg	157% 1100mg	700mg per day for Men 19-50 years
Potassium	298% 10140mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	96% 53μg	622% 342μg	55μg per day for Men 19-50 years
Sodium	39.3% 590mg	393% 5900mg	1500mg per day for Men 19-50 years
Zinc	57.3% 6.3mg	82% 9mg	11mg per day for Men 19-50 years
Water	20% 735g	8.9% 329g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Paste VS Oat Bran Bagels per 1 kg

Compare the macro and micronutrient content in 1 kg of Tomato Paste versus 1 kg of Oat Bran Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Tomato Paste vs Oat Bran Bagels:

• 1 kilogram of Tomato Paste has 76 times more Vitamin A, 5 times more Vitamin B6, 109.5 times more Vitamin C, 13 times more Vitamin E and 28.5 times more Vitamin K than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 5.5 times more Vitamin B1, 2.2 times more Vitamin B2, 3.1 times more Vitamin B5 and 8.2 times more Vitamin B9 than Canned Tomato Paste.
• Both Tomato Paste and Oat Bran Bagels provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Oat Bran Bagels have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Paste as well as Oat Bran Bagels have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomato Paste vs Oat Bran Bagels:

• 1 kilogram of Tomato Paste has 3 times more Calcium, 2.4 times more Copper, 1.4 times more Magnesium and 8.8 times more Potassium than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 2.9 times more Manganese, 1.3 times more Phosphorus, 6.5 times more Selenium, 10 times more Sodium and 1.4 times more Zinc than Canned Tomato Paste.
• Both Tomato Paste and Oat Bran Bagels contain similar levels of Iron per one kilogram.
• 1 kilogram of Oat Bran Bagels lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Tomato Paste has 7.5 times more Sugars than Oat Bran Bagels.
• While 1 kg of Oat Bran Bagels contains 3.1 times more Energy, 3.1 times more Omega 6, 2.8 times more Carbohydrate and 2.5 times more Protein than Canned Tomato Paste.
• Both Tomato Paste and Oat Bran Bagels offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 6
• Both Canned Tomato Paste as well as Oat Bran Bagels provide inadequate amounts of Omega 3 in one kilogram.