Comparing Nutrients in 14 ounces Snacks, NUTRI-GRAIN FRUIT AND NUT BAR VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Tomatoes	Recommended Dietary Allowance
Energy	55% 1599kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	44.7% 43.4g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	24% 7.66g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	59% 10g	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	204% 265g	12% 15.4g	130g per day for Men 19-50 years
Sugars	178% 129g	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	78.3% 29.8g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	66.5% 37.2g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Tomatoes	Recommended Dietary Allowance
Vitamin A	118% 1060μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	154% 1.85mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	188% 2.44mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.7% 1.04mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	187% 2.43mg	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	126% 504μg	15% 59.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	192% 4.6μg	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	20.5% 123IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	98% 14.8mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Tomatoes	Recommended Dietary Allowance
Calcium	25.8% 258mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	192% 1.73mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.02% 0.79μg	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	280% 22.4mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	249% 5.7mg	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	164% 1151mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	38.3% 1302mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	81.5% 45μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	51.6% 774mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	118% 13mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Tomatoes:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 6.4 times more Vitamin A, 12.6 times more Vitamin B1, 32.4 times more Vitamin B2, 10.8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 68.5 times more Vitamin C and 6.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.

Comparing minerals per 14 ounces for Snacks, NUTRI-GRAIN FRUIT AND NUT BAR vs Tomatoes:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 6.5 times more Calcium, 7.4 times more Copper, 20.9 times more Iron, 9.5 times more Magnesium, 12.6 times more Manganese, 12.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 39 times more Sodium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have 22.4 times more Energy, 54.7 times more Fat, 68.9 times more Saturated Fat, 20.3 times more Omega 3, 31.5 times more Omega 6, 17.2 times more Carbohydrate, 12.3 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, NUTRI-GRAIN FRUIT AND NUT BAR as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.