Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	6.2% 180kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	103% 100g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	106% 34g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	153% 2.45g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	537% 698g	130g per day for Men 19-50 years
Sugars	34.3% 25g	345% 250g	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	18% 13g	21.7% 15.7g	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	% 12g	% 68.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 122g	g per day for Men 19-50 years
Fiber	18.4% 7g	592% 225g	38g per day for Men 19-50 years
Protein	17% 9.5g	89.3% 50g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	573% 6.88mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	70% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	494% 79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	352% 17.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	741% 9.63mg	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	87.5% 350μg	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	253% 228mg	13.3% 12mg	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	37.3% 5.6mg	98% 14.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	11% 110mg	250% 2500mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	291% 2.62mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	85% 6.8mg	113% 9mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	452% 1900mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	1481% 34mg	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	40% 280mg	599% 4190mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	131% 4470mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	162% 89μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	158% 2370mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	178% 19.6mg	11mg per day for Men 19-50 years
Water	25.5% 943g	3.25% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Cooked Ripe Red Tomatoes have more Vitamin A and 19 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 19.1 times more Vitamin B1, 4.1 times more Vitamin B2, 14.9 times more Vitamin B3, 13.6 times more Vitamin B5, 12.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin K per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Cooked Ripe Red Tomatoes have 7.8 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 22.7 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 21.1 times more Magnesium, 32.4 times more Manganese, 15 times more Phosphorus, 2.1 times more Potassium, 17.8 times more Selenium, 21.5 times more Sodium and 14 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Formulated bar, high fiber, chewy, oats and chocolate contain 21.6 times more Energy, 90.9 times more Fat, 226.5 times more Saturated Fat, 122.5 times more Omega 3, 49.7 times more Omega 6, 17.4 times more Carbohydrate, 10 times more Sugars, 32.1 times more Fiber and 5.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Fructose per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.