Comparing Nutrients in 14 ounces Canned Tomatoes with Green Chilies VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	2.05% 59.5kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.33% 0.32g	50% 48.4g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	68.5% 22g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	30.8% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.68% 0.12g	60.3% 10.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	11% 14.4g	160% 208g	130g per day for Men 19-50 years
Sugars	NA	93% 67g	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	2.03% 1.47g	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	% 4.17g	g per day for Men 19-50 years
Sucrose	NA	% 36.8g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	4.9% 2.74g	147% 82.4g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	165% 1484μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.2% 0.13mg	39.7% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	916% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.54mg	920% 147mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	1262% 63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.4% 0.41mg	733% 9.53mg	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	8.93% 35.7μg	1049% 4195μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1058% 25.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	27.3% 24.6mg	300% 270mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	82.7% 496IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	222% 33.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	135% 162μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	7.94% 79.4mg	352% 3516mg	1000mg per day for Men 19-50 years
Copper	39.7% 0.36mg	622% 5.6mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.17% 6.75μg	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	13% 1.03mg	704% 56.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	311% 1306mg	420mg per day for Men 19-50 years
Manganese	22.8% 0.52mg	447% 10.3mg	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	7.94% 55.6mg	445% 3116mg	700mg per day for Men 19-50 years
Potassium	12.5% 425mg	48% 1635mg	3400mg per day for Men 19-50 years
Selenium	2.9% 1.6μg	451% 248μg	55μg per day for Men 19-50 years
Sodium	106% 1592mg	102% 1532mg	1500mg per day for Men 19-50 years
Zinc	4.7% 0.52mg	351% 38.6mg	11mg per day for Men 19-50 years
Water	10% 374g	1% 37.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE per 14 oz

Compare the macro and micronutrient content in 14 oz of Canned Tomatoes with Green Chilies versus 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Canned Tomatoes with Green Chilies vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 18.7 times more Vitamin A, 3.5 times more Vitamin B1, 157.9 times more Vitamin B2, 58 times more Vitamin B3, 107.4 times more Vitamin B5, 23.3 times more Vitamin B6, 117.4 times more Vitamin B9, more Vitamin B12, 11 times more Vitamin C and more Vitamin D than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2, Vitamin B12 and Vitamin D

Comparing minerals per 14 ounces for Canned Tomatoes with Green Chilies vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• 14 ounces of Canned Tomatoes with Green Chilies have 10 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 44.3 times more Calcium, 15.7 times more Copper, 54.6 times more Iron, 29.9 times more Magnesium, 19.6 times more Manganese, 56.1 times more Phosphorus, 3.9 times more Potassium, 156.3 times more Selenium and 74.8 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain similar levels of Sodium per 14 ounces.
• 14 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contain 26.9 times more Energy, 152.4 times more Fat, 502.1 times more Saturated Fat, 124 times more Omega 3, 89 times more Omega 6, 14.5 times more Carbohydrate and 30.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 14 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein