Comparing Nutrients in 7 ounces Tomatoes VS Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Cinnamon-raisin Bagels	14%	6%	80%

Macro Nutrients

	Tomatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	18.7% 544kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.48% 3.37g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.7% 0.54g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.84% 0.077g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	7.38% 1.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	84.3% 110g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	16.4% 12g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	12% 4.56g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	34.7% 19.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	4.63% 41.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	63.5% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.46% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	55% 220μg	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	30.2% 27mg	1.54% 1.4mg	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	7.14% 1.07mg	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.16% 1.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2% 20mg	3.77% 37.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	36% 0.32mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	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	6.7% 0.54mg	94% 7.54mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	75.6% 1.74mg	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	6.8% 47.6mg	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	8.64% 294mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	112% 61.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	54% 808mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.7% 63.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes VS Cinnamon-raisin Bagels per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes versus 7 oz of Cinnamon-raisin Bagels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes vs Cinnamon-raisin Bagels:

• 7 ounces of Tomatoes have 2 times more Vitamin A, 1.3 times more Vitamin B6, 19.6 times more Vitamin C, 1.7 times more Vitamin E and 11.3 times more Vitamin K than Cinnamon-raisin Bagels.
• While 7 oz of Cinnamon-raisin Bagels contain 10.4 times more Vitamin B1, 14.6 times more Vitamin B2, 5.2 times more Vitamin B3, 5.7 times more Vitamin B5 and 7.4 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B5
• 7 ounces of Cinnamon-raisin Bagels have insufficient amounts of Vitamin C and Vitamin K
• Both Raw Ripe Red Tomatoes as well as Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes vs Cinnamon-raisin Bagels:

• 7 ounces of Tomatoes have 1.6 times more Potassium and 3 times more Water than Cinnamon-raisin Bagels.
• While 7 oz of Cinnamon-raisin Bagels contain 2.8 times more Copper, 14.1 times more Iron, 2.5 times more Magnesium, 7.7 times more Manganese, 4.2 times more Phosphorus, more Selenium, 81.4 times more Sodium and 6.6 times more Zinc than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes lack sufficient amounts of Selenium and Zinc
• Both Raw Ripe Red Tomatoes as well as Cinnamon-raisin Bagels lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cinnamon-raisin Bagels contain 15.2 times more Energy, 13 times more Omega 3, 7.9 times more Omega 6, 14.2 times more Carbohydrate, 2.3 times more Sugars, 1.9 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• 7 ounces of Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein