Comparing Nutrients in 1 pound Candies, coconut bar, not chocolate covered VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	75.2% 2182kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	362% 116g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	2.24% 0.38g	1.12% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	195% 253g	14% 18g	130g per day for Men 19-50 years
Sugars	226% 164g	15.6% 11.3g	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	NA	8.2% 5.94g	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	NA	% 5.35g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	76.4% 29g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	17.3% 9.66g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.12mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	27.6% 0.36mg	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	25% 100μg	14.7% 59μg	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	13.6% 12.2mg	115% 103mg	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	6.05% 0.91mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	19.5% 195mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	37.8% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	43.7% 3.5mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	244% 5.6mg	20.7% 0.48mg	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	60.3% 422mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	39.2% 1334mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	71% 39μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	38.7% 581mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	1.63% 60g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Candies, coconut bar, not chocolate covered vs Cooked Ripe Red Tomatoes:

• Candies, coconut bar, not chocolate covered have 1.9 times more Vitamin B1, 1.9 times more Vitamin B5 and 1.7 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain more Vitamin A, 1.8 times more Vitamin B6, 8.4 times more Vitamin C, 2.8 times more Vitamin E and 28 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B3 per 1 lb.
• Both Candies, coconut bar, not chocolate covered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Candies, coconut bar, not chocolate covered vs Cooked Ripe Red Tomatoes:

• Candies, coconut bar, not chocolate covered have 3.9 times more Calcium, 4.8 times more Copper, 3 times more Magnesium, 11.8 times more Manganese, 3.3 times more Phosphorus, 1.3 times more Potassium, 17.2 times more Selenium, 11.6 times more Sodium and 7.3 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 7.1 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Cooked Ripe Red Tomatoes have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, coconut bar, not chocolate covered have 26.7 times more Energy, 251.4 times more Fat, 1702.7 times more Saturated Fat, 13.9 times more Carbohydrate, 14.5 times more Sugars, 9.1 times more Fiber and 2.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Candies, coconut bar, not chocolate covered as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.