Comparing Nutrients in 1 kilogram Snack, Pretzel, hard chocolate coated VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snack, Pretzel, hard chocolate coated	6%	34%	60%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snack, Pretzel, hard chocolate coated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	161% 4670kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	182% 176g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	269% 86g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	186% 2.98g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	148% 25.2g	2.47% 0.42g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	539% 701g	31% 40g	130g per day for Men 19-50 years
Sugars	535% 388g	34.3% 25g	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	NA	18% 13g	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	NA	% 12g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	92% 35g	18.4% 7g	38g per day for Men 19-50 years
Protein	126% 70.5g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Snack, Pretzel, hard chocolate coated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	27.8% 250μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	300% 3.6mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	244% 3.17mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	33.3% 5.32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	72.8% 3.64mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	60.8% 0.79mg	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	185% 740μg	32.5% 130μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	133% 3.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	253% 228mg	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	41.3% 6.2mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Pretzel, hard chocolate coated	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	141% 1410mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	291% 2.62mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.53% 21μg	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	318% 25.4mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	197% 4.5mg	45.7% 1.05mg	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	183% 1280mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	58.5% 1990mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	264% 145μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	329% 4940mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	121% 13.3mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.83% 30.6g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snack, Pretzel, hard chocolate coated vs Cooked Ripe Red Tomatoes:

• Snack, Pretzel, hard chocolate coated has 10 times more Vitamin B1, 14.4 times more Vitamin B2, 4.5 times more Vitamin B3, 2.8 times more Vitamin B5, 5.7 times more Vitamin B9, more Vitamin B12 and 4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 2.5 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Cooked Ripe Red Tomatoes have similar amounts of Vitamin A and Vitamin E per 1 kg.
• Both Snack, Pretzel, hard chocolate coated as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snack, Pretzel, hard chocolate coated vs Cooked Ripe Red Tomatoes:

• Snack, Pretzel, hard chocolate coated has 12.8 times more Calcium, 3.5 times more Copper, 3.7 times more Iron, 3.9 times more Magnesium, 4.3 times more Manganese, 4.6 times more Phosphorus, 29 times more Selenium, 44.9 times more Sodium and 9.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 30.8 times more Water than Snack, Pretzel, hard chocolate coated.
• Both Snack, Pretzel, hard chocolate coated and Cooked Ripe Red Tomatoes have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Pretzel, hard chocolate coated has 25.9 times more Energy, 160.4 times more Fat, 574.1 times more Saturated Fat, 149 times more Omega 3, 60 times more Omega 6, 17.5 times more Carbohydrate, 15.6 times more Sugars, 5 times more Fiber and 7.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snack, Pretzel, hard chocolate coated as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.