Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, chocolate chip VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, chocolate chip	6%	32%	62%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bars, hard, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	151% 4380kcal	8.97% 260kcal	2900kcal per day for Men 19-50 years
Fat	168% 163g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	357% 114g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	31.3% 0.5g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	71.8% 12g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	555% 721g	47.6% 62g	130g per day for Men 19-50 years
Sugars	NA	48.6% 35.2g	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	26% 19g	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	% 16.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.2g	g per day for Men 19-50 years
Fiber	116% 44g	26.3% 10g	38g per day for Men 19-50 years
Protein	130% 73g	16.3% 9.1g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	10% 90μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	150% 1.8mg	38.3% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	27% 0.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.7% 5.55mg	44.6% 7.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	101% 5.06mg	22.8% 1.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.6% 0.58mg	13% 0.17mg	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	32.5% 130μg	12.5% 50μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	4.17% 0.1μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.1% 1mg	87.8% 79mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	55.3% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	20% 24μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	77% 770mg	34% 340mg	1000mg per day for Men 19-50 years
Copper	290% 2.6mg	124% 1.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	381% 30.5mg	166% 13.3mg	8mg per day for Men 19-50 years
Magnesium	171% 720mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	655% 15mg	25.7% 0.59mg	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	291% 2040mg	28.6% 200mg	700mg per day for Men 19-50 years
Potassium	74% 2510mg	61% 2070mg	3400mg per day for Men 19-50 years
Selenium	227% 125μg	11% 6μg	55μg per day for Men 19-50 years
Sodium	229% 3440mg	147% 2210mg	1500mg per day for Men 19-50 years
Zinc	175% 19.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.65% 24g	24.7% 915g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, chocolate chip vs Stewed Canned Tomatoes:

• Snacks, granola bars, hard, chocolate chip have 3.9 times more Vitamin B1, 2.9 times more Vitamin B2, 4.4 times more Vitamin B5, 3.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 4.5 times more Vitamin A, 1.3 times more Vitamin B3 and 79 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• Both Snacks, granola bars, hard, chocolate chip as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, chocolate chip vs Stewed Canned Tomatoes:

• Snacks, granola bars, hard, chocolate chip have 2.3 times more Calcium, 2.3 times more Copper, 2.3 times more Iron, 6 times more Magnesium, 25.5 times more Manganese, 10.2 times more Phosphorus, 1.2 times more Potassium, 20.8 times more Selenium, 1.6 times more Sodium and 11.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 38.1 times more Water than Snacks, granola bars, hard, chocolate chip.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, chocolate chip have 16.8 times more Energy, 85.8 times more Fat, 438.8 times more Saturated Fat, 16.7 times more Omega 3, 16.5 times more Omega 6, 11.6 times more Carbohydrate, 4.4 times more Fiber and 8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, chocolate chip as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.