Comparing Nutrients in 1 kilogram Snacks, granola bars, hard, plain VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Energy	162% 4710kcal	6.2% 180kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	2.06% 2g	97g per day for Men 19-50 years
Saturated Fat	74% 23.7g	0.88% 0.28g	32g per day for Men 19-50 years
Omega 3	37.5% 0.6g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	705% 120g	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	495% 644g	30% 39g	130g per day for Men 19-50 years
Sugars	394% 286g	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	139% 53g	31.6% 12g	38g per day for Men 19-50 years
Protein	180% 101g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	46.7% 420μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	220% 2.64mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	163% 8.13mg	18% 0.89mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.4% 0.85mg	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	57.5% 230μg	37.5% 150μg	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	10% 9mg	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	139% 21mg	36% 5.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	122% 146μg	66% 79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Calcium	61% 610mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	436% 3.92mg	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	369% 29.5mg	33.8% 2.7mg	8mg per day for Men 19-50 years
Magnesium	231% 970mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	773% 17.8mg	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	396% 2770mg	34.3% 240mg	700mg per day for Men 19-50 years
Potassium	99% 3360mg	69.7% 2370mg	3400mg per day for Men 19-50 years
Selenium	295% 162μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	196% 2940mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	185% 20.3mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	1.05% 39g	25.5% 945g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Snacks, granola bars, hard, plain vs Tomatoes:

• Snacks, granola bars, hard, plain have 7.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 9.1 times more Vitamin B5, 1.5 times more Vitamin B9, 3.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A and 15.2 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 kg.
• Both Snacks, granola bars, hard, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Snacks, granola bars, hard, plain vs Tomatoes:

• Snacks, granola bars, hard, plain have 6.1 times more Calcium, 6.6 times more Copper, 10.9 times more Iron, 8.8 times more Magnesium, 15.6 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, more Selenium, 58.8 times more Sodium and 11.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 24.2 times more Water than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, plain have 26.2 times more Energy, 99 times more Fat, 84.6 times more Saturated Fat, 20 times more Omega 3, 149.9 times more Omega 6, 16.6 times more Carbohydrate, 10.9 times more Sugars, 4.4 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.