Comparing Nutrients in 14 ounces Snacks, granola bars, soft, uncoated, plain VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, granola bars, soft, uncoated, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	60.6% 1758kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	70.4% 68.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	90% 28.8g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	74.4% 1.2g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	117% 20g	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	205% 267g	12.2% 16g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	48% 18.3g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	52.4% 29.4g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, uncoated, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.17mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	50.4% 0.65mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.8% 2.04mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41.3% 2.06mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.5% 0.4mg	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	24% 95μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	64.5% 1.55μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, uncoated, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	41.7% 417mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	119% 1.07mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	127% 10mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	70% 294mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	264% 6.07mg	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	130% 913mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	38% 1290mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	117% 64.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	73.6% 1103mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	54% 5.95mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.69% 25.4g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bars, soft, uncoated, plain vs Cooked Ripe Red Tomatoes:

• Snacks, granola bars, soft, uncoated, plain have 8.2 times more Vitamin B1, 7.5 times more Vitamin B2, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• Both Snacks, granola bars, soft, uncoated, plain and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B3 per 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bars, soft, uncoated, plain vs Cooked Ripe Red Tomatoes:

• Snacks, granola bars, soft, uncoated, plain have 9.5 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 8.2 times more Magnesium, 14.6 times more Manganese, 8.2 times more Phosphorus, 1.5 times more Potassium, 32.4 times more Selenium, 25.3 times more Sodium and 10.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 14.7 times more Water than Snacks, granola bars, soft, uncoated, plain.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bars, soft, uncoated, plain have 24.6 times more Energy, 156.4 times more Fat, 483.3 times more Saturated Fat, 150 times more Omega 3, 119.5 times more Omega 6, 16.8 times more Carbohydrate, 6.6 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snacks, granola bars, soft, uncoated, plain as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.