Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	61% 1770kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	61.4% 59.5g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	18% 5.7g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	308% 4.93g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	88% 15g	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	192% 249g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	109% 79.4g	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	104% 39.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	106% 59.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	161% 1.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	49.8% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	59.6% 9.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	77.7% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	164% 2.13mg	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	80.4% 321μg	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% 0mg	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	61% 9.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	32.4% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	299% 2.7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	134% 10.7mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	541% 12.5mg	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	189% 1322mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	63.6% 2163mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	103% 11.4mg	11mg per day for Men 19-50 years
Water	10% 374g	0.29% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 13.5 times more Vitamin B1, 7.4 times more Vitamin B2, 4.5 times more Vitamin B3, 7.6 times more Vitamin B5, 6.8 times more Vitamin B6, 6.2 times more Vitamin B9, 4.1 times more Vitamin E and 3.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors 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, KASHI TLC Bar, crunchy, mixed flavors:

• Cooked Ripe Red Tomatoes have more Calcium and 34.4 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 9 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 29.9 times more Manganese, 11.9 times more Phosphorus, 2.5 times more Potassium, 37.8 times more Selenium, 36.4 times more Sodium and 20.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 24.8 times more Energy, 136.4 times more Fat, 95.7 times more Saturated Fat, 620.5 times more Omega 3, 89.6 times more Omega 6, 15.7 times more Carbohydrate, 8 times more Sugars, 14.3 times more Fiber and 15.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.