Comparing Nutrients in 14 ounces Stewed Canned Tomatoes VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	3.56% 103kcal	47% 1357kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	3.7% 3.57g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	4.7% 0.075g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	7.75% 1.3g	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	237% 308g	130g per day for Men 19-50 years
Sugars	19.3% 14g	248% 180g	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	41% 29.6g	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	% 17g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 133g	g per day for Men 19-50 years
Fiber	10.4% 3.97g	77.3% 29.4g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	42% 23.4g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	21.4% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	485% 6.3mg	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	314% 1254μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	29.8% 0.71μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	7.5% 6.75mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	5.82% 0.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	13.5% 135mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	103% 0.93mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	198% 16mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	47.2% 198mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	NA	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	69% 484mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	25.7% 873mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	60% 33μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	4.23% 63.5mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	51.2% 5.64mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.47% 54.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, granola bar, fruit-filled, nonfat per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Snacks, granola bar, fruit-filled, nonfat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Stewed Canned Tomatoes vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Stewed Canned Tomatoes have 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin C, 3.8 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 2 times more Vitamin B2, 93.5 times more Vitamin B6, 63.2 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Stewed Canned Tomatoes vs Snacks, granola bar, fruit-filled, nonfat:

• 14 ounces of Stewed Canned Tomatoes have 11.3 times more Calcium, 13.8 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 2.1 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 6.1 times more Phosphorus, 13.8 times more Selenium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, granola bar, fruit-filled, nonfat contain similar levels of Potassium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc
• 14 ounces of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bar, fruit-filled, nonfat contain 13.2 times more Energy, 12.5 times more Carbohydrate, 12.9 times more Sugars, 4 times more Fructose, 7.4 times more Fiber and 6.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bar, fruit-filled, nonfat provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.