Comparing Nutrients in 14 ounces Tomatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	55% 1599kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	44.7% 43.4g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	24% 7.66g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	59% 10g	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	204% 265g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	178% 129g	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	78.3% 29.8g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	66.5% 37.2g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	118% 1060μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	154% 1.85mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	188% 2.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	20.7% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	187% 2.43mg	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	126% 504μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	192% 4.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	60.4% 54.4mg	0.88% 0.79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	20.5% 123IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.3% 2.14mg	98% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	25.8% 258mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	192% 1.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	280% 22.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	99% 417mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	249% 5.7mg	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	164% 1151mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	38.3% 1302mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	81.5% 45μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	51.6% 774mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	118% 13mg	11mg per day for Men 19-50 years
Water	10% 375g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 68.5 times more Vitamin C and 6.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.4 times more Vitamin A, 12.6 times more Vitamin B1, 32.4 times more Vitamin B2, 10.8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 8.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.5 times more Calcium, 7.4 times more Copper, 20.9 times more Iron, 9.5 times more Magnesium, 12.6 times more Manganese, 12.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 39 times more Sodium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.4 times more Energy, 54.7 times more Fat, 68.9 times more Saturated Fat, 20.3 times more Omega 3, 31.5 times more Omega 6, 17.2 times more Carbohydrate, 12.3 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.