Comparing Nutrients in 1 kilogram Snacks, CLIF BAR, mixed flavors VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Tomatoes	Recommended Dietary Allowance
Energy	119% 3460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	60.6% 58.8g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	46% 14.7g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	137% 2.2g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	503% 654g	30% 39g	130g per day for Men 19-50 years
Sugars	436% 316g	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	195% 74g	31.6% 12g	38g per day for Men 19-50 years
Protein	263% 147g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	459% 5.5mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	288% 3.75mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	276% 44mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	442% 22mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	452% 5.88mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	15.6% 4.7μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	295% 1180μg	37.5% 150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	550% 13μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	980% 882mg	152% 137mg	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	16% 2.4mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	307% 368μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Tomatoes	Recommended Dietary Allowance
Calcium	368% 3680mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	490% 4.4mg	65.6% 0.59mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.58% 23μg	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	828% 66.2mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	350% 1470mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	933% 21.5mg	49.6% 1.14mg	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	420% 2940mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	121% 4120mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	375% 206μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	130% 1950mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	401% 44mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.97% 110g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, CLIF BAR, mixed flavors vs Tomatoes:

• Snacks, CLIF BAR, mixed flavors have 14.9 times more Vitamin B1, 19.7 times more Vitamin B2, 7.4 times more Vitamin B3, 24.8 times more Vitamin B5, 7.4 times more Vitamin B6, 7.9 times more Vitamin B9, more Vitamin B12, 6.4 times more Vitamin C and 4.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 42 times more Vitamin A and 2.3 times more Vitamin E than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, CLIF BAR, mixed flavors vs Tomatoes:

• Snacks, CLIF BAR, mixed flavors have 36.8 times more Calcium, 7.5 times more Copper, 24.5 times more Iron, 13.4 times more Magnesium, 18.8 times more Manganese, 12.3 times more Phosphorus, 1.7 times more Potassium, more Selenium, 39 times more Sodium and 25.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 8.6 times more Water than Snacks, CLIF BAR, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, CLIF BAR, mixed flavors have 19.2 times more Energy, 29.4 times more Fat, 52.5 times more Saturated Fat, 73 times more Omega 3, 24.5 times more Omega 6, 16.8 times more Carbohydrate, 12 times more Sugars, 6.2 times more Fiber and 16.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, CLIF BAR, mixed flavors as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.