Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Whole Grain Bagels

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Whole Grain Bagels: 118g

Whole Grain White Bagels have 15.9 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Whole Grain Bagels?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Tomatoes in Juice with Salt	Whole Grain Bagels	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0% 0g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	49.3% 64g	130g per day for Men 19-50 years
Sugars	66% 48g	15% 11g	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	34% 24.6g	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	% 23.3g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	94% 35.6g	14.6% 5.53g	38g per day for Men 19-50 years
Protein	26.5% 15g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	68.4% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	35.7% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	34% 5.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	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	37.5% 150μg	41% 165μg	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	263% 236mg	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	73.8% 11mg	1.9% 0.28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	0.49% 0.59μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	62% 619mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	20.5% 0.18mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	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	134% 10.7mg	61.6% 4.93mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	11.5% 48.2mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	NA	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	45.5% 319mg	24.2% 169mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	29% 438mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	48% 1777g	1.1% 40.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Whole Grain Bagels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Vitamin A, 13.1 times more Vitamin B1, 2.2 times more Vitamin B2, 2.4 times more Vitamin B3, 12.2 times more Vitamin B6, more Vitamin C, 39.2 times more Vitamin E and 82.9 times more Vitamin K than Whole Grain White Bagels.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole Grain White Bagels have similar amounts of Vitamin B9 per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Whole Grain White Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Whole Grain Bagels:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 5.7 times more Calcium, 5.3 times more Copper, 2.2 times more Iron, 3.9 times more Magnesium, 1.9 times more Phosphorus, 17.3 times more Potassium, 4.9 times more Sodium and 43.7 times more Water than Whole Grain White Bagels.
• While Whole Grain White Bagels contain 2.4 times more Selenium than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole Grain White Bagels have similar amounts of Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have more Fat, more Omega 3, more Omega 6, 4.4 times more Sugars, 6.4 times more Fiber and 1.4 times more Protein than Whole Grain White Bagels.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Whole Grain White Bagels have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Whole Grain White Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.