Comparing Nutrients in 1 kilogram Tomatoes VS Snacks, granola bars, hard, peanut butter

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	6.2% 180kcal	167% 4830kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	245% 238g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	100% 32g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	68.8% 1.1g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	703% 120g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	479% 623g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	NA	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	76.3% 29g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	175% 98g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	175% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	69.2% 0.9mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	77.4% 3.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	45% 180μg	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	152% 137mg	2.22% 2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	10% 100mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	242% 2.18mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	NA	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	33.8% 2.7mg	300% 24mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	131% 550mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	401% 9.22mg	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	34.3% 240mg	199% 1390mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	85.6% 2910mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	189% 2830mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	114% 12.5mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.62% 23g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Snacks, granola bars, hard, peanut butter:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 68.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 5.7 times more Vitamin B1, 4.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B6 and Vitamin B9 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Snacks, granola bars, hard, peanut butter:

• Raw Ripe Red Tomatoes have 41.1 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 4.1 times more Calcium, 3.7 times more Copper, 8.9 times more Iron, 5 times more Magnesium, 8.1 times more Manganese, 5.8 times more Phosphorus, more Selenium, 56.6 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, granola bars, hard, peanut butter contain 26.8 times more Energy, 119 times more Fat, 114.3 times more Saturated Fat, 36.7 times more Omega 3, 149.4 times more Omega 6, 16 times more Carbohydrate, 2.4 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.