Comparing Nutrients in 7 ounces Tomatoes VS Toasted Cinnamon-raisin Bagels

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Toasted Cinnamon-raisin Bagels	14%	5%	81%

Macro Nutrients

	Tomatoes	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	20% 583kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	1.83% 0.59g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	7.94% 1.35g	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	91% 118g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	17.6% 12.8g	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	13% 4.96g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	37.6% 21g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	5.07% 45.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	54.6% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	41% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	37% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	1.87% 0.093mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	9.16% 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	50.6% 202μg	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	1.32% 1.2mg	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	7.14% 1.07mg	4.5% 0.67mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	1.32% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Toasted Cinnamon-raisin Bagels	Recommended Dietary Allowance
Calcium	2% 20mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	35.3% 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	101% 8.1mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	28.3% 0.65mg	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	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	9.5% 323mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 66μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	5.07% 188g	1.44% 53.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 1.8 times more Vitamin A, 1.9 times more Vitamin B5, 1.3 times more Vitamin B6, 22.8 times more Vitamin C, 1.6 times more Vitamin E and 9.9 times more Vitamin K than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 8.9 times more Vitamin B1, 14.1 times more Vitamin B2, 5 times more Vitamin B3 and 6.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

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

• Raw Ripe Red Tomatoes have 1.5 times more Potassium and 3.5 times more Water than Toasted Cinnamon-raisin Bagels.
• While Toasted Cinnamon-raisin Bagels contain 2 times more Calcium, 2.7 times more Copper, 15.1 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 3.5 times more Phosphorus, more Selenium, 74 times more Sodium and 4.8 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Toasted Cinnamon-raisin Bagels contain 16.3 times more Energy, 9 times more Fat, 14 times more Omega 3, 8.5 times more Omega 6, 15.2 times more Carbohydrate, 2.4 times more Sugars, 2.1 times more Fiber and 12 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Toasted Cinnamon-raisin Bagels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.