Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	6.2% 180kcal	132% 3830kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	109% 105g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	120% 38.5g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	78% 1.25g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	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	31% 40g	453% 588g	130g per day for Men 19-50 years
Sugars	34.3% 25g	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	18% 13g	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	% 12g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	18.4% 7g	208% 79g	38g per day for Men 19-50 years
Protein	17% 9.5g	235% 132g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	30% 270μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	236% 2.83mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	219% 2.85mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	53.6% 8.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	220% 11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	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	32.5% 130μg	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	253% 228mg	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	37.3% 5.6mg	19.3% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	13.3% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	11% 110mg	105% 1050mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	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	85% 6.8mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	217% 910mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	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	40% 280mg	490% 3430mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	131% 4460mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	360% 198μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	298% 4470mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	25.5% 943g	4.2% 155g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Snack, Mixed Berry Bar:

• Cooked Ripe Red Tomatoes have 38 times more Vitamin C, 1.9 times more Vitamin E and 1.8 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 7.9 times more Vitamin B1, 13 times more Vitamin B2, 1.6 times more Vitamin B3, 8.5 times more Vitamin B5, 1.5 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin B12 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snack, Mixed Berry Bar have similar amounts of Vitamin A per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Snack, Mixed Berry Bar:

• Cooked Ripe Red Tomatoes have 6.1 times more Water than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 9.5 times more Calcium, 3.3 times more Copper, 2.8 times more Iron, 10.1 times more Magnesium, 18.7 times more Manganese, 12.3 times more Phosphorus, 2 times more Potassium, 39.6 times more Selenium, 40.6 times more Sodium and 18.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snack, Mixed Berry Bar contains 21.3 times more Energy, 95.7 times more Fat, 256.4 times more Saturated Fat, 62.5 times more Omega 3, 46 times more Omega 6, 14.7 times more Carbohydrate, 10.6 times more Sugars, 11.3 times more Fiber and 13.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.