Comparing Nutrients in 14 ounces Snacks, granola bites, mixed flavors VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bites, mixed flavors	6%	35%	59%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, granola bites, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	61.7% 1790kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	71.6% 69.5g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	56% 0.9g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	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	202% 263g	12.2% 16g	130g per day for Men 19-50 years
Sugars	164% 119g	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	59.5% 22.6g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	51% 28.5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bites, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66% 0.79mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.7% 1.8mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43.7% 0.57mg	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	32.7% 131μg	13% 51.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	11.6% 0.28μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.88% 0.79mg	101% 90mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.66% 3.97IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	66.4% 9.96mg	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bites, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	16.3% 163mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	109% 0.98mg	33% 0.3mg	0.9mg per day for Men 19-50 years
Fluoride	0.03% 1.2μg	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	77.4% 6.2mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	290% 6.68mg	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	122% 857mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	33.3% 1131mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	144% 79.4μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	44% 663mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	69.3% 7.62mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.85% 31.3g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, granola bites, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, granola bites, mixed flavors have 5.5 times more Vitamin B1, 6.6 times more Vitamin B2, 4.4 times more Vitamin B3, 3.5 times more Vitamin B5, 1.8 times more Vitamin B6, 2.5 times more Vitamin B9, more Vitamin B12, 4.5 times more Vitamin E and 3.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A and 114 times more Vitamin C than Snacks, granola bites, mixed flavors.
• Both Snacks, granola bites, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, granola bites, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, granola bites, mixed flavors have 3.7 times more Calcium, 3.3 times more Copper, 2.3 times more Iron, 7.7 times more Magnesium, 16 times more Manganese, 7.7 times more Phosphorus, 1.3 times more Potassium, 40 times more Selenium, 15.2 times more Sodium and 13.7 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Water than Snacks, granola bites, mixed flavors.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bites, mixed flavors have 25.1 times more Energy, 159.1 times more Fat, 659.2 times more Saturated Fat, 113 times more Omega 3, 55.3 times more Omega 6, 16.5 times more Carbohydrate, 12 times more Sugars, 8.1 times more Fiber and 7.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snacks, granola bites, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.