Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	47% 1357kcal	2.05% 59.5kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.33% 0.32g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	11% 14.4g	130g per day for Men 19-50 years
Sugars	248% 180g	NA	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	41% 29.6g	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	% 17g	NA	g per day for Men 19-50 years
Sucrose	% 133g	NA	g per day for Men 19-50 years
Fiber	77.3% 29.4g	NA	38g per day for Men 19-50 years
Protein	42% 23.4g	4.9% 2.74g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	8.8% 79.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	11.2% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	16% 2.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	31.4% 0.41mg	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	314% 1254μg	8.93% 35.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	29.8% 0.71μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	7.5% 6.75mg	27.3% 24.6mg	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	5.82% 0.87mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	1.2% 12mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	39.7% 0.36mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	198% 16mg	13% 1.03mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	NA	22.8% 0.52mg	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	69% 484mg	7.94% 55.6mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	2.9% 1.6μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	106% 1592mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	4.7% 0.52mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	10% 374g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Canned Tomatoes with Green Chilies per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, granola bar, fruit-filled, nonfat versus 14 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Canned Tomatoes with Green Chilies:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 3.7 times more Vitamin B2, 15.4 times more Vitamin B6, 35.1 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 20 times more Vitamin A, 1.6 times more Vitamin B3 and 3.6 times more Vitamin C than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Canned Tomatoes with Green Chilies provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin C
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Canned Tomatoes with Green Chilies:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.6 times more Copper, 15.4 times more Iron, 4.5 times more Magnesium, 8.7 times more Phosphorus, 2.1 times more Potassium, 20.8 times more Selenium and 10.9 times more Zinc than Canned Tomatoes with Green Chilies.
• While 14 oz of Canned Red Ripe Tomatoes with Green Chilies contain 6.7 times more Calcium, 25.1 times more Sodium and 6.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have 22.8 times more Energy, 21.4 times more Carbohydrate and 8.6 times more Protein than Canned Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy and Protein
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.