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

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, plain	8%	37%	55%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Energy	73.7% 2136kcal	2.8% 81.6kcal	2900kcal per day for Men 19-50 years
Fat	93% 90g	0.94% 0.91g	97g per day for Men 19-50 years
Saturated Fat	33.6% 10.8g	0.4% 0.13g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	320% 54.4g	2.13% 0.36g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	225% 292g	13.6% 17.6g	130g per day for Men 19-50 years
Sugars	179% 130g	16.5% 12g	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	8.57% 6.2g	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	% 5.67g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	63.3% 24g	14.3% 5.44g	38g per day for Men 19-50 years
Protein	82% 46g	7.13% 4g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	21% 191μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	100% 1.2mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41.5% 0.54mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.17mg	17% 2.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.8% 3.7mg	8.07% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.7% 0.39mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	7.1% 2.13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	17% 68μg	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	69% 62mg	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	16.3% 2.45mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	55% 66.2μg	30% 36μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, plain	Tomatoes	Recommended Dietary Allowance
Calcium	27.7% 277mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	198% 1.78mg	29.7% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.26% 10.4μg	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	15.3% 1.22mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	350% 8.06mg	22.5% 0.52mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	45% 1524mg	31.6% 1075mg	3400mg per day for Men 19-50 years
Selenium	134% 73.5μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	89% 1334mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	83.7% 9.2mg	7% 0.77mg	11mg per day for Men 19-50 years
Water	0.48% 17.7g	11.6% 429g	3700g per day for Men 19-50 years

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

• Snacks, granola bars, hard, plain have 7.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 9.1 times more Vitamin B5, 1.5 times more Vitamin B9, 3.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A and 15.2 times more Vitamin C than Snacks, granola bars, hard, plain.
• Both Snacks, granola bars, hard, plain and Raw Ripe Red Tomatoes have similar amounts of Vitamin B6 per 1 lb.
• Both Snacks, granola bars, hard, plain as well as Raw 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 Tomatoes:

• Snacks, granola bars, hard, plain have 6.1 times more Calcium, 6.6 times more Copper, 10.9 times more Iron, 8.8 times more Magnesium, 15.6 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, more Selenium, 58.8 times more Sodium and 11.9 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw 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, 99 times more Fat, 84.6 times more Saturated Fat, 20 times more Omega 3, 149.9 times more Omega 6, 16.6 times more Carbohydrate, 10.9 times more Sugars, 4.4 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, plain as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.