Comparing Nutrients in 1 kilogram Cooked Ripe Red Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	6.2% 180kcal	136% 3930kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	95% 92g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	146% 47g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.47% 0.42g	72% 12.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40g	458% 596g	130g per day for Men 19-50 years
Sugars	34.3% 25g	377% 273g	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	155% 59g	38g per day for Men 19-50 years
Protein	17% 9.5g	319% 179g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	26.7% 240μg	55.6% 500μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30% 0.36mg	216% 2.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	138% 1.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33.3% 5.32mg	118% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	63.2% 3.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	60.8% 0.79mg	825% 10.7mg	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	538% 2150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	1342% 32.2μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	253% 228mg	214% 193mg	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	685% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23.3% 28μg	14% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	11% 110mg	434% 4340mg	1000mg per day for Men 19-50 years
Copper	83.3% 0.75mg	878% 7.9mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.1% 4μg	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	650% 52mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	205% 860mg	420mg per day for Men 19-50 years
Manganese	45.7% 1.05mg	482% 11mg	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	376% 2630mg	700mg per day for Men 19-50 years
Potassium	64% 2180mg	88.2% 3000mg	3400mg per day for Men 19-50 years
Selenium	9.1% 5μg	111% 61μg	55μg per day for Men 19-50 years
Sodium	7.33% 110mg	324% 4860mg	1500mg per day for Men 19-50 years
Zinc	12.7% 1.4mg	439% 48.3mg	11mg per day for Men 19-50 years
Water	25.5% 943g	2.55% 94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Cooked Ripe Red Tomatoes have 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.1 times more Vitamin A, 7.2 times more Vitamin B1, 8.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 13.6 times more Vitamin B6, 16.5 times more Vitamin B9, more Vitamin B12 and 18.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin C per 1 kg.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Cooked Ripe Red Tomatoes have 10 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 39.5 times more Calcium, 10.5 times more Copper, 7.6 times more Iron, 9.6 times more Magnesium, 10.6 times more Manganese, 9.4 times more Phosphorus, 1.4 times more Potassium, 12.2 times more Selenium, 44.2 times more Sodium and 34.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 21.8 times more Energy, 83.9 times more Fat, 312.5 times more Saturated Fat, 22.5 times more Omega 3, 29.1 times more Omega 6, 14.9 times more Carbohydrate, 11 times more Sugars, 8.4 times more Fiber and 18.8 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.