Comparing Nutrients in 100 calories Snack, BALANCE, original bar VS Tomatoes

Weight per 100 calories

• Snack, BALANCE, original bar: 24g
• Tomatoes: 556g

Snack, BALANCE, original bar has 23.1 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 100 calories - Snack, BALANCE, original bar or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Snack, BALANCE, original bar	27%	26%	47%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snack, BALANCE, original bar	Tomatoes	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	3% 2.9g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	1.04% 0.017g	1.6g per day for Men 19-50 years
Omega 6	2.6% 0.44g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0.083% 0.24mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	9.03% 11.7g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	11.6% 8.4g	20% 14.6g	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	10.5% 7.6g	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	% 6.94g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.97% 0.75g	17.5% 6.67g	38g per day for Men 19-50 years
Protein	12% 6.75g	8.73% 4.9g	56g per day for Men 19-50 years

Vitamins

	Snack, BALANCE, original bar	Tomatoes	Recommended Dietary Allowance
Vitamin A	40% 360μg	26% 233μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.7% 0.39mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31.7% 0.41mg	8.1% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.5% 2.17mg	20.6% 3.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.4% 0.17mg	9.9% 0.49mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	8.7% 2.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.6% 30.4μg	21% 83.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	12.4% 0.3μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3% 2.7mg	84.6% 76mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	2.6% 15.7IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.4% 1.4mg	20% 3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.26% 0.31μg	36.6% 44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, BALANCE, original bar	Tomatoes	Recommended Dietary Allowance
Calcium	13% 131mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	20.6% 0.19mg	36.4% 0.33mg	0.9mg per day for Men 19-50 years
Fluoride	0.001% 0.024μg	0.32% 12.8μg	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	33% 2.63mg	18.8% 1.5mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	14.6% 61mg	420mg per day for Men 19-50 years
Manganese	7.46% 0.17mg	27.5% 0.63mg	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	16% 112mg	19% 133mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	38.7% 1317mg	3400mg per day for Men 19-50 years
Selenium	10.2% 5.6μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	4.06% 61mg	1.85% 27.8mg	1500mg per day for Men 19-50 years
Zinc	7.7% 0.85mg	8.6% 0.94mg	11mg per day for Men 19-50 years
Water	0.051% 1.87g	14% 525g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Snack, BALANCE, original bar vs Tomatoes:

• Snack, BALANCE, original bar has 1.5 times more Vitamin A, 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, more Vitamin B12 and more Vitamin D than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.5 times more Vitamin B3, 2.9 times more Vitamin B5, 2.1 times more Vitamin B6, 2.7 times more Vitamin B9, 28.2 times more Vitamin C, 2.1 times more Vitamin E and 140.1 times more Vitamin K than Snack, BALANCE, original bar.

Comparing minerals per 100 calories for Snack, BALANCE, original bar vs Tomatoes:

• Snack, BALANCE, original bar has 2.4 times more Calcium, 1.8 times more Iron, more Selenium and 2.2 times more Sodium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Copper, 2.1 times more Magnesium, 3.7 times more Manganese, 8.1 times more Potassium and 280.8 times more Water than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Raw Ripe Red Tomatoes have similar amounts of Phosphorus and Zinc per 100 kcal.
• Both Snack, BALANCE, original bar as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Snack, BALANCE, original bar has 2.6 times more Fat, 2 times more Omega 3 and 1.4 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.8 times more Carbohydrate, 1.7 times more Sugars and 8.9 times more Fiber than Snack, BALANCE, original bar.
• Both Snack, BALANCE, original bar and Raw Ripe Red Tomatoes have similar amounts of Energy and Omega 6 per 100 kcal.
• Both Snack, BALANCE, original bar as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 kcal.