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

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	75.5% 2191kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	319% 54.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	217% 283g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	NA	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	8.2% 5.94g	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	% 5.35g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	8.36% 3.18g	34.6% 13g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Vitamin A	12% 109μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	33.5% 0.44mg	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	14.7% 59μg	20.4% 81.6μg	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	115% 103mg	1% 0.91mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	5% 50mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	110% 0.99mg	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	38.6% 3.1mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	182% 4.2mg	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	18% 127mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.6% 428g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 114 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 5.8 times more Vitamin B1, 4.1 times more Vitamin B2, 3.7 times more Vitamin B3, 3 times more Vitamin B5 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Vitamin B12 in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Snacks, granola bars, hard, peanut butter:

• Cooked Ripe Red Tomatoes have 41 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 3.7 times more Calcium, 2.9 times more Copper, 3.5 times more Iron, 6.1 times more Magnesium, 8.8 times more Manganese, 5 times more Phosphorus, 1.3 times more Potassium, 30 times more Selenium, 25.7 times more Sodium and 8.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, peanut butter contain 26.8 times more Energy, 216.4 times more Fat, 213.3 times more Saturated Fat, 55 times more Omega 3, 284.5 times more Omega 6, 15.5 times more Carbohydrate, 4.1 times more Fiber and 10.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.