Comparing Nutrients in 1 kilogram Stewed Canned Tomatoes VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	8.97% 260kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	114% 19.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.6% 62g	453% 588g	130g per day for Men 19-50 years
Sugars	48.6% 35.2g	363% 263g	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	26% 19g	NA	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	% 16.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	208% 79g	38g per day for Men 19-50 years
Protein	16.3% 9.1g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	10% 90μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	38.3% 0.46mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.6% 7.14mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.8% 1.14mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	89.2% 1.16mg	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	12.5% 50μg	70% 280μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	213% 5.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	87.8% 79mg	6.67% 6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	3.33% 20IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	55.3% 8.3mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	20% 24μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	34% 340mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	124% 1.12mg	271% 2.44mg	0.9mg per day for Men 19-50 years
Fluoride	NA	2.88% 115μg	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	166% 13.3mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	28.6% 120mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	25.7% 0.59mg	853% 19.6mg	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	28.6% 200mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	61% 2070mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	147% 2210mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	24.7% 915g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Stewed Canned Tomatoes versus 1 kg of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 1 kilogram of Stewed Canned Tomatoes has 13.2 times more Vitamin C, 2.9 times more Vitamin E and 1.5 times more Vitamin K than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3 times more Vitamin A, 6.2 times more Vitamin B1, 8.1 times more Vitamin B2, 9.6 times more Vitamin B5, 6.8 times more Vitamin B6, 5.6 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snack, Mixed Berry Bar provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 1 kilogram of Stewed Canned Tomatoes has 5.9 times more Water than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 3.1 times more Calcium, 2.2 times more Copper, 1.4 times more Iron, 7.6 times more Magnesium, 33.3 times more Manganese, 17.2 times more Phosphorus, 2.2 times more Potassium, 33 times more Selenium, 2 times more Sodium and 15.5 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snack, Mixed Berry Bar contains 14.7 times more Energy, 55.4 times more Fat, 147.9 times more Saturated Fat, 41.7 times more Omega 3, 26.1 times more Omega 6, 9.5 times more Carbohydrate, 7.5 times more Sugars, 7.9 times more Fiber and 14.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 1 kilogram of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein