Comparing Nutrients in 1 pound Snacks, granola bars, hard, almond VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bars, hard, almond	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	77.4% 2245kcal	4.07% 118kcal	2900kcal per day for Men 19-50 years
Fat	119% 116g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	177% 56.7g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	28.3% 0.45g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	98% 16.6g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	216% 281g	21.6% 28g	130g per day for Men 19-50 years
Sugars	NA	22% 16g	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	11.8% 8.53g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.091g	g per day for Men 19-50 years
Fiber	57.3% 21.8g	12% 4.54g	38g per day for Men 19-50 years
Protein	62.4% 35g	7.37% 4.13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	4.54% 41μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	106% 1.27mg	17.4% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.3% 2.77mg	20.2% 3.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.3% 2.1mg	10.3% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.4% 0.21mg	5.93% 0.077mg	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	13.6% 54.4μg	5.67% 22.7μg	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	0% 0mg	40% 36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	25% 3.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	9.07% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	14.5% 145mg	15.4% 154mg	1000mg per day for Men 19-50 years
Copper	64% 0.58mg	56.4% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	142% 11.3mg	75.4% 6.03mg	8mg per day for Men 19-50 years
Magnesium	87.5% 367mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	11.6% 0.27mg	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	148% 1034mg	13% 91mg	700mg per day for Men 19-50 years
Potassium	36.4% 1238mg	27.6% 939mg	3400mg per day for Men 19-50 years
Selenium	124% 68μg	4.95% 2.72μg	55μg per day for Men 19-50 years
Sodium	77.4% 1161mg	67% 1002mg	1500mg per day for Men 19-50 years
Zinc	65% 7.17mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.38% 14g	11.2% 415g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, hard, almond VS Stewed Canned Tomatoes per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, granola bars, hard, almond versus 1 lb of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, granola bars, hard, almond vs Stewed Canned Tomatoes:

• 1 pound of Snacks, granola bars, hard, almond has 6.1 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Stewed Canned Tomatoes provide similar amounts of Vitamin B3 per one pound.
• 1 pound of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• 1 pound of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• Both Snacks, granola bars, hard, almond as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Snacks, granola bars, hard, almond vs Stewed Canned Tomatoes:

• 1 pound of Snacks, granola bars, hard, almond has 1.9 times more Iron, 6.8 times more Magnesium, 23.1 times more Manganese, 11.4 times more Phosphorus, 1.3 times more Potassium, 25 times more Selenium and 9.3 times more Zinc than Stewed Canned Tomatoes.
• While 1 lb of Stewed Canned Ripe Red Tomatoes contains 29.5 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Stewed Canned Tomatoes contain similar levels of Calcium, Copper and Sodium per one pound.
• 1 pound of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, granola bars, hard, almond has 19 times more Energy, 134.2 times more Fat, 481.2 times more Saturated Fat, 33.3 times more Omega 3, 49.5 times more Omega 6, 10 times more Carbohydrate, 4.8 times more Fiber and 8.5 times more Protein than Stewed Canned Tomatoes.
• 1 pound of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein