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

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	3.56% 103kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	19.3% 14g	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.45% 3.6g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	3.97% 35.7μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.05% 0.45mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.2% 0.067mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	35% 31.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	22% 3.3mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	13.5% 135mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	49.4% 0.44mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	10% 0.23mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	24% 822mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	4.33% 2.4μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	58.5% 877mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	118% 13mg	11mg per day for Men 19-50 years
Water	9.8% 363g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR per 14 oz

Compare the macro and micronutrient content in 14 oz of Stewed Canned Tomatoes versus 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Stewed Canned Tomatoes have 39.5 times more Vitamin C and 2 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 29.7 times more Vitamin A, 10.1 times more Vitamin B1, 17.6 times more Vitamin B2, 9 times more Vitamin B3, 2.3 times more Vitamin B5, 36 times more Vitamin B6, 25.4 times more Vitamin B9, more Vitamin B12, more Vitamin D and 4.5 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9, Vitamin B12 and Vitamin D
• 14 ounces of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Vitamin C and Vitamin K

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

• 14 ounces of Stewed Canned Tomatoes have 8.1 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 1.9 times more Calcium, 3.9 times more Copper, 4.2 times more Iron, 8.8 times more Magnesium, 24.4 times more Manganese, 14.5 times more Phosphorus, 1.6 times more Potassium, 18.8 times more Selenium and 19.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain similar levels of Sodium per 14 ounces.
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 15.5 times more Energy, 57.5 times more Fat, 74.2 times more Saturated Fat, 20.3 times more Omega 3, 34.1 times more Omega 6, 10.8 times more Carbohydrate, 9.2 times more Sugars, 7.5 times more Fiber and 10.3 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