Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	3.56% 103kcal	52.4% 1520kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	43% 41.8g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	47.7% 15.3g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	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	19% 24.6g	180% 234g	130g per day for Men 19-50 years
Sugars	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	82.5% 31.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	93% 52.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	12% 107μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	94% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	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	9.05% 0.45mg	87.3% 4.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	5.3% 6.35μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	13.5% 135mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	108% 0.97mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	66% 5.28mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	86% 361mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	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	11.3% 79.4mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	52% 1770mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	143% 78.6μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	118% 1774mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.66% 61.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snack, Mixed Berry Bar per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 14 ounces of Stewed Canned Tomatoes have 13.2 times more Vitamin C, 2.9 times more Vitamin E and 1.5 times more Vitamin K than Snack, Mixed Berry Bar.
• While 14 oz of Snack, Mixed Berry Bar contain 3 times more Vitamin A, 6.2 times more Vitamin B1, 8.1 times more Vitamin B2, 9.6 times more Vitamin B5, 6.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snack, Mixed Berry Bar provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 14 ounces of Stewed Canned Tomatoes have 5.9 times more Water than Snack, Mixed Berry Bar.
• While 14 oz of Snack, Mixed Berry Bar contain 3.1 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 7.6 times more Magnesium, 33.3 times more Manganese, 17.2 times more Phosphorus, 2.2 times more Potassium, 33 times more Selenium, 2 times more Sodium and 15.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snack, Mixed Berry Bar contain 14.7 times more Energy, 55.4 times more Fat, 147.9 times more Saturated Fat, 41.7 times more Omega 3, 26.1 times more Omega 6, 9.5 times more Carbohydrate, 7.5 times more Sugars, 7.9 times more Fiber and 14.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein