Comparing Nutrients in 1 kilogram Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	5.17% 150kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.8g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	28% 36.2g	453% 588g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	208% 79g	38g per day for Men 19-50 years
Protein	12.3% 6.9g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40% 6.4mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.6% 1.48mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	79.2% 1.03mg	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	22.5% 90μg	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	69% 62mg	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	NA	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	20% 200mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	100% 0.9mg	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	32.5% 2.6mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	57.4% 1.32mg	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	20% 140mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	267% 4010mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	12% 1.3mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	25.5% 942g	4.2% 155g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar per 1 kg

Compare the macro and micronutrient content in 1 kg of Canned Tomatoes with Green Chilies 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 Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 1 kilogram of Canned Tomatoes with Green Chilies has 10.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 1.4 times more Vitamin A, 8.3 times more Vitamin B1, 15 times more Vitamin B2, 1.3 times more Vitamin B3, 7.4 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 1 kilogram of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 1 kilogram of Canned Tomatoes with Green Chilies has 6.1 times more Water than Snack, Mixed Berry Bar.
• While 1 kg of Snack, Mixed Berry Bar contains 5.3 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 8.3 times more Magnesium, 14.9 times more Manganese, 24.5 times more Phosphorus, 4.2 times more Potassium, 49.5 times more Selenium and 20.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar contain similar levels of Sodium per one kilogram.
• 1 kilogram of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Snack, Mixed Berry Bar contains 25.5 times more Energy, 131.6 times more Fat, 349.6 times more Saturated Fat, 125 times more Omega 3, 66.7 times more Omega 6, 16.3 times more Carbohydrate and 19.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 1 kilogram of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein