Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, granola bars, soft, uncoated, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bars, soft, uncoated, plain	7%	34%	59%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	60.6% 1758kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	70.4% 68.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	90% 28.8g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	74.4% 1.2g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	117% 20g	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	205% 267g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	48% 18.3g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	52.4% 29.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	98% 1.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	50.4% 0.65mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	12.8% 2.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	41.3% 2.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	30.5% 0.4mg	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	24% 95μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	64.5% 1.55μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bars, soft, uncoated, plain	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	41.7% 417mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	119% 1.07mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	127% 10mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	70% 294mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	264% 6.07mg	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	130% 913mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	38% 1290mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	117% 64.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	73.6% 1103mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	54% 5.95mg	11mg per day for Men 19-50 years
Water	10% 374g	0.69% 25.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Snacks, granola bars, soft, uncoated, plain per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Ripe Red Tomatoes versus 14 oz of Snacks, granola bars, soft, uncoated, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, granola bars, soft, uncoated, plain:

• 14 ounces of Cooked Ripe Red Tomatoes have more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, plain.
• While 14 oz of Snacks, granola bars, soft, uncoated, plain contain 8.2 times more Vitamin B1, 7.5 times more Vitamin B2, 4 times more Vitamin B5, 1.3 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bars, soft, uncoated, plain provide similar amounts of Vitamin B3 per 14 ounces.
• 14 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 14 ounces of Snacks, granola bars, soft, uncoated, plain have insufficient amounts of Vitamin A and Vitamin C

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Snacks, granola bars, soft, uncoated, plain:

• 14 ounces of Cooked Ripe Red Tomatoes have 14.7 times more Water than Snacks, granola bars, soft, uncoated, plain.
• While 14 oz of Snacks, granola bars, soft, uncoated, plain contain 9.5 times more Calcium, 3.6 times more Copper, 3.8 times more Iron, 8.2 times more Magnesium, 14.6 times more Manganese, 8.2 times more Phosphorus, 1.5 times more Potassium, 32.4 times more Selenium, 25.3 times more Sodium and 10.7 times more Zinc than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Snacks, granola bars, soft, uncoated, plain contain 24.6 times more Energy, 156.4 times more Fat, 483.3 times more Saturated Fat, 150 times more Omega 3, 119.5 times more Omega 6, 16.8 times more Carbohydrate, 6.6 times more Fiber and 7.8 times more Protein than Cooked Ripe Red Tomatoes.
• 14 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein