Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	6%	25%	69%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	46.8% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	17.8% 5.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	84.5% 14.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	221% 287g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	235% 170g	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	40.5% 22.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	133% 1199μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	135% 21.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	33.5% 1.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	159% 2.06mg	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	13% 51.6μg	91% 365μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0.44% 0.4mg	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	15% 2.22mg	70.4% 10.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	25% 29.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	100% 0.9mg	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	33.7% 2.7mg	432% 34.6mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	182% 4.2mg	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	16% 111mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	22% 750mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	75.8% 41.7μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	49% 734mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	48.7% 5.36mg	11mg per day for Men 19-50 years
Water	10% 374g	1% 37g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Cooked Ripe Red Tomatoes have 228 times more Vitamin C than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 12.6 times more Vitamin A, 17.8 times more Vitamin B1, 17.8 times more Vitamin B2, 10.2 times more Vitamin B3, 3.3 times more Vitamin B5, 6.6 times more Vitamin B6, 7.1 times more Vitamin B9, 4.8 times more Vitamin E and 2.7 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX:

• Cooked Ripe Red Tomatoes have 10.1 times more Water than Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX.
• While Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 10.5 times more Calcium, 3 times more Copper, 12.8 times more Iron, 7 times more Magnesium, 10.1 times more Manganese, 6 times more Phosphorus, 21 times more Selenium, 16.8 times more Sodium and 9.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX contain 23.1 times more Energy, 103.9 times more Fat, 95.7 times more Saturated Fat, 204 times more Omega 3, 86.2 times more Omega 6, 18 times more Carbohydrate, 17.2 times more Sugars, 5.4 times more Fiber and 6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, GENERAL MILLS, NATURE VALLEY, CHEWY TRAIL MIX have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.