Comparing Nutrients in 14 ounces Snacks, granola bar, fruit-filled, nonfat VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	47% 1357kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	3.7% 3.57g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	7.75% 1.3g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 308g	12.2% 16g	130g per day for Men 19-50 years
Sugars	248% 180g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	% 133g	% 0g	g per day for Men 19-50 years
Fiber	77.3% 29.4g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	42% 23.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.92% 0.12mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.4% 0.28mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.92% 1.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	485% 6.3mg	24% 0.31mg	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	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	1.2% 12mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	103% 0.93mg	33% 0.3mg	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	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	47.2% 198mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	NA	18% 0.42mg	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	16% 111mg	700mg per day for Men 19-50 years
Potassium	25.7% 873mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	60% 33μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	4.23% 63.5mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	51.2% 5.64mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	1.47% 54.4g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bar, fruit-filled, nonfat vs Cooked Ripe Red Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 3.2 times more Vitamin B2, 20.1 times more Vitamin B6, 24.3 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A, 1.3 times more Vitamin B3, 13.4 times more Vitamin C, 2.5 times more Vitamin E and 2.2 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B1 per 14 oz.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bar, fruit-filled, nonfat vs Cooked Ripe Red Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 3.1 times more Copper, 5.9 times more Iron, 5.6 times more Magnesium, 4.4 times more Phosphorus, 16.6 times more Selenium, 1.5 times more Sodium and 10.1 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.7 times more Calcium and 6.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 19 times more Energy, 9.5 times more Omega 3, 7.9 times more Omega 6, 19.4 times more Carbohydrate, 18.2 times more Sugars, 5.7 times more Fructose, 10.6 times more Fiber and 6.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 14 oz.