Comparing Nutrients in 14 ounces Tomatoes in Juice with Salt VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	43% 41.8g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	47.7% 15.3g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	45% 7.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	180% 234g	130g per day for Men 19-50 years
Sugars	14% 10g	144% 104g	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	7.17% 5.2g	NA	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	% 4.92g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	87% 1.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	35.4% 0.46mg	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	7.94% 31.8μg	27.8% 111μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	84.3% 2.02μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	55.6% 50mg	2.65% 2.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.32% 7.94IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15.6% 2.34mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	13% 131mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	1.14% 45.6μg	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	28.3% 2.26mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	339% 7.8mg	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	9.64% 67.5mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	10% 376g	1.66% 61.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes in Juice with Salt vs Snack, Mixed Berry Bar:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2 times more Vitamin B1, 21 times more Vitamin C, 2 times more Vitamin E and 1.6 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.4 times more Vitamin A, 5.2 times more Vitamin B2, 9.4 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Snack, Mixed Berry Bar have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Snack, Mixed Berry Bar:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.1 times more Water than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 3.2 times more Calcium, 4.7 times more Copper, 3.3 times more Iron, 9.1 times more Magnesium, 28.9 times more Manganese, 20.2 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 3.9 times more Sodium and 22 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snack, Mixed Berry Bar contains 23.9 times more Energy, 42.1 times more Fat, 113.1 times more Saturated Fat, 31.3 times more Omega 3, 19.9 times more Omega 6, 17 times more Carbohydrate, 10.3 times more Sugars, 4.2 times more Fiber and 16.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.