Comparing Nutrients in 1 kilogram Tomatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	6.2% 180kcal	139% 4030kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	60.3% 19.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	38% 0.61g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	148% 25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	513% 667g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	448% 325g	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	197% 75g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	168% 94g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	297% 2670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	388% 4.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	474% 6.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	403% 64.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	52.2% 2.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	471% 6.12mg	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	318% 1270μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	483% 11.6μg	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	51.7% 310IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	36% 5.4mg	248% 37.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	10% 12μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	10% 100mg	65% 650mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	484% 4.36mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	0.05% 2μg	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	706% 56.5mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	250% 1050mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	627% 14.4mg	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	414% 2900mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	96% 3280mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	205% 113μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	130% 1950mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	298% 32.8mg	11mg per day for Men 19-50 years
Water	25.5% 945g	3.04% 113g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 68.5 times more Vitamin C and 6.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.4 times more Vitamin A, 12.6 times more Vitamin B1, 32.4 times more Vitamin B2, 10.8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 1 kilogram for Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 8.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.5 times more Calcium, 7.4 times more Copper, 20.9 times more Iron, 9.5 times more Magnesium, 12.6 times more Manganese, 12.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 39 times more Sodium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.4 times more Energy, 54.7 times more Fat, 68.9 times more Saturated Fat, 20.3 times more Omega 3, 31.5 times more Omega 6, 17.2 times more Carbohydrate, 12.3 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.