Comparing Nutrients in 1 kilogram Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	154% 4460kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	155% 150g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	776% 12.4g	1.25% 0.02g	1.6g per day for Men 19-50 years
Omega 6	221% 37.6g	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	483% 628g	31% 40g	130g per day for Men 19-50 years
Sugars	276% 200g	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	263% 100g	18.4% 7g	38g per day for Men 19-50 years
Protein	268% 150g	17% 9.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	26.7% 240μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	405% 4.86mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	125% 1.63mg	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	196% 9.8mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	412% 5.36mg	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	203% 810μg	32.5% 130μg	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	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	153% 23mg	37.3% 5.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	81.7% 98μg	23.3% 28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	0% 0mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	753% 6.8mg	83.3% 0.75mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 1μg	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	338% 27mg	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	1364% 31.4mg	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	476% 3330mg	40% 280mg	700mg per day for Men 19-50 years
Potassium	160% 5450mg	64% 2180mg	3400mg per day for Men 19-50 years
Selenium	344% 189μg	9.1% 5μg	55μg per day for Men 19-50 years
Sodium	267% 4000mg	7.33% 110mg	1500mg per day for Men 19-50 years
Zinc	260% 28.6mg	12.7% 1.4mg	11mg per day for Men 19-50 years
Water	0.74% 27.4g	25.5% 943g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 13.5 times more Vitamin B1, 7.4 times more Vitamin B2, 4.5 times more Vitamin B3, 7.6 times more Vitamin B5, 6.8 times more Vitamin B6, 6.2 times more Vitamin B9, 4.1 times more Vitamin E and 3.5 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24 times more Vitamin A and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 9 times more Copper, 4 times more Iron, 10.8 times more Magnesium, 29.9 times more Manganese, 11.9 times more Phosphorus, 2.5 times more Potassium, 37.8 times more Selenium, 36.4 times more Sodium and 20.4 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Calcium and 34.4 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have 24.8 times more Energy, 136.4 times more Fat, 95.7 times more Saturated Fat, 620.5 times more Omega 3, 89.6 times more Omega 6, 15.7 times more Carbohydrate, 8 times more Sugars, 14.3 times more Fiber and 15.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.