Comparing Nutrients in 1 pound Snacks, granola bars, hard, plain VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, granola bars, hard, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	73.7% 2136kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	0.51% 0.5g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	0.21% 0.068g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.57% 0.009g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	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	225% 292g	14% 18g	130g per day for Men 19-50 years
Sugars	179% 130g	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	63.3% 24g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	82% 46g	7.7% 4.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	12% 109μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	7.68% 0.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	11.7% 0.59mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	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	26% 104μg	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	4.54% 4.1mg	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	63.2% 9.5mg	17% 2.54mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	37.8% 0.34mg	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	167% 13.4mg	38.6% 3.1mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	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	179% 1256mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	29% 989mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	4.12% 2.27μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	5.77% 0.64mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	11.6% 428g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Snacks, granola bars, hard, plain vs Cooked Ripe Red Tomatoes:

• Snacks, granola bars, hard, plain have 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, 3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B9, 3.7 times more Vitamin E and 5.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 12 times more Vitamin A and 25.3 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Snacks, granola bars, hard, plain 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 Snacks, granola bars, hard, plain vs Cooked Ripe Red Tomatoes:

• Snacks, granola bars, hard, plain have 5.5 times more Calcium, 5.2 times more Copper, 4.3 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 32.4 times more Selenium, 26.7 times more Sodium and 14.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 24.2 times more Water than Snacks, granola bars, hard, plain.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, plain have 26.2 times more Energy, 180 times more Fat, 158 times more Saturated Fat, 30 times more Omega 3, 285.5 times more Omega 6, 16.1 times more Carbohydrate, 11.5 times more Sugars, 7.6 times more Fiber and 10.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, plain as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.