Comparing Nutrients in 14 ounces Snacks, granola bars, soft, almond, confectioners coating VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Tomatoes	Recommended Dietary Allowance
Energy	62.3% 1806kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	82% 79.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	70.3% 22.5g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	84.7% 14.4g	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	184% 239g	12% 15.4g	130g per day for Men 19-50 years
Sugars	186% 135g	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	45% 17g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	61% 34g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.2% 20μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	33.7% 0.4mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	110% 1.43mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.7% 5.23mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	23% 0.56μg	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	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	201% 30mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.96% 5.95μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Tomatoes	Recommended Dietary Allowance
Calcium	54% 540mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	149% 1.34mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 9.92μg	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	74% 5.9mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	89.8% 377mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	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	109% 762mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	37.4% 1270mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	47% 25.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	129% 1929mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.94% 34.7g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Tomatoes:

• Snacks, granola bars, soft, almond, confectioners coating have 2.8 times more Vitamin B1, 18.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, more Vitamin B12 and 14.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Vitamin A, 68.5 times more Vitamin C and 5.3 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 and Vitamin B9 per 14 oz.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Tomatoes:

• Snacks, granola bars, soft, almond, confectioners coating have 13.6 times more Calcium, 5.7 times more Copper, 5.5 times more Iron, 8.6 times more Magnesium, 8.2 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium, more Selenium, 97.2 times more Sodium and 8.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 10.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, almond, confectioners coating have 25.3 times more Energy, 100 times more Fat, 202.4 times more Saturated Fat, 45.4 times more Omega 6, 15.5 times more Carbohydrate, 12.9 times more Sugars, 3.6 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Raw Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.