Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Whole Grain Bagels

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Whole Grain Bagels	15%	0%	85%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Whole Grain Bagels	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	17.4% 506kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	0% 0g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	0% 0g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	83.2% 108g	130g per day for Men 19-50 years
Sugars	NA	25.5% 18.5g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	24.5% 9.33g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	33% 18.5g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Whole Grain Bagels	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	115% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	60.3% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	57.7% 9.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	22% 0.29mg	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	4.47% 18μg	69.5% 278μg	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	13.7% 12.3mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Whole Grain Bagels	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	18.5% 185mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	34.6% 0.31mg	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	6.45% 0.52mg	104% 8.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	19.4% 81.4mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	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	3.97% 27.8mg	41% 286mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	95% 52μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	49.2% 738mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	29.2% 3.2mg	11mg per day for Men 19-50 years
Water	5.05% 187g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Whole Grain Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Whole Grain Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Whole Grain Bagels:

• 7 ounces of Canned Tomatoes with Green Chilies have more Vitamin A and more Vitamin C than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 20.5 times more Vitamin B1, 20.8 times more Vitamin B2, 7.3 times more Vitamin B3, 1.4 times more Vitamin B6 and 15.6 times more Vitamin B9 than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2
• 7 ounces of Whole Grain Bagels have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Whole Grain White Bagels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Whole Grain Bagels:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.7 times more Water than Whole Grain Bagels.
• While 7 oz of Whole Grain White Bagels contain 4.7 times more Calcium, 1.7 times more Copper, 16.1 times more Iron, 3.7 times more Magnesium, 10.3 times more Phosphorus, 1.6 times more Potassium, 65.8 times more Selenium and 12.5 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Whole Grain Bagels contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Whole Grain White Bagels contain 17 times more Energy, 15.1 times more Carbohydrate and 13.5 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Whole Grain White Bagels provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.