Comparing Nutrients in 14 ounces Tomatoes VS Candies, coconut bar, not chocolate covered

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	66% 1909kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	113% 110g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	317% 101g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	1.96% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	171% 222g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	198% 144g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	67% 25.4g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	15% 8.45g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	23% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.4% 0.083mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	19.6% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	13.7% 0.18mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	22% 87.3μg	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	60.4% 54.4mg	12% 10.7mg	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	14.3% 2.14mg	5.3% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	17% 171mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	159% 1.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0% 0μg	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	13.4% 1.07mg	38.2% 3.06mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	214% 4.9mg	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	13.6% 95mg	52.7% 369mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	34.3% 1167mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	34% 508mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	10% 375g	1.42% 52.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Candies, coconut bar, not chocolate covered:

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 5.1 times more Vitamin C, 2.7 times more Vitamin E and 79 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Candies, coconut bar, not chocolate covered:

• Raw Ripe Red Tomatoes have 7.1 times more Water than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 4.3 times more Calcium, 6.1 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 10.9 times more Manganese, 3.9 times more Phosphorus, more Selenium, 25.6 times more Sodium and 6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, coconut bar, not chocolate covered have similar amounts of Potassium per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Candies, coconut bar, not chocolate covered contain 26.7 times more Energy, 138.3 times more Fat, 912.1 times more Saturated Fat, 14.4 times more Carbohydrate, 13.7 times more Sugars, 5.3 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.