Comparing Nutrients in 14 ounces Snacks, granola bars, hard, peanut butter VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, peanut butter	8%	43%	49%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, granola bars, hard, peanut butter	Tomatoes	Recommended Dietary Allowance
Energy	66% 1917kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	97% 94g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	39.7% 12.7g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	27.3% 0.44g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	279% 47.4g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	190% 247g	12% 15.4g	130g per day for Men 19-50 years
Sugars	NA	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	69.5% 39g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, peanut butter	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	69.5% 0.83mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27.5% 0.36mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49% 7.8mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.7% 1.54mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18% 71.4μg	15% 59.5μg	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	0.88% 0.79mg	60.4% 54.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, peanut butter	Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	96% 0.87mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	119% 9.53mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	159% 3.66mg	19.7% 0.45mg	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	79% 552mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	34% 1155mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	108% 59.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	75% 1123mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	45% 4.96mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.25% 9.13g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, hard, peanut butter vs Tomatoes:

• Snacks, granola bars, hard, peanut butter have 5.7 times more Vitamin B1, 4.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 68.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• Both Snacks, granola bars, hard, peanut butter and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, granola bars, hard, peanut butter as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, hard, peanut butter vs Tomatoes:

• Snacks, granola bars, hard, peanut butter have 4.1 times more Calcium, 3.7 times more Copper, 8.9 times more Iron, 5 times more Magnesium, 8.1 times more Manganese, 5.8 times more Phosphorus, 1.2 times more Potassium, more Selenium, 56.6 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 41.1 times more Water than Snacks, granola bars, hard, peanut butter.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, hard, peanut butter have 26.8 times more Energy, 119 times more Fat, 114.3 times more Saturated Fat, 36.7 times more Omega 3, 149.4 times more Omega 6, 16 times more Carbohydrate, 2.4 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, peanut butter as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.