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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Candies, coconut bar, not chocolate covered	2%	52%	46%

Macro Nutrients

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	75.2% 2182kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	362% 116g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	2.24% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	195% 253g	130g per day for Men 19-50 years
Sugars	16.5% 12g	226% 164g	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	8.57% 6.2g	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	% 5.67g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	76.4% 29g	38g per day for Men 19-50 years
Protein	7.13% 4g	17.3% 9.66g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	26% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	22.4% 1.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	15.7% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	25% 100μg	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	69% 62mg	13.6% 12.2mg	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	16.3% 2.45mg	6.05% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Candies, coconut bar, not chocolate covered	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	181% 1.63mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0% 0μg	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	15.3% 1.22mg	43.7% 3.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	244% 5.6mg	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	15.6% 109mg	60.3% 422mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	39.2% 1334mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	38.7% 581mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.63% 60g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have more Vitamin A, 1.3 times more Vitamin B3, 1.8 times more Vitamin B6, 5.1 times more Vitamin C, 2.7 times more Vitamin E and 79 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 1.9 times more Vitamin B1, 2.8 times more Vitamin B5 and 1.5 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, coconut bar, not chocolate covered have similar amounts of Vitamin B2 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

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

• Raw Ripe Red Tomatoes have 7.1 times more Water than Candies, coconut bar, not chocolate covered.
• While Candies, coconut bar, not chocolate covered contain 4.3 times more Calcium, 6.1 times more Copper, 2.9 times more Iron, 2.5 times more Magnesium, 10.9 times more Manganese, 3.9 times more Phosphorus, more Selenium, 25.6 times more Sodium and 6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Candies, coconut bar, not chocolate covered have similar amounts of Potassium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Candies, coconut bar, not chocolate covered contain 26.7 times more Energy, 138.3 times more Fat, 912.1 times more Saturated Fat, 14.4 times more Carbohydrate, 13.7 times more Sugars, 5.3 times more Fiber and 2.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Candies, coconut bar, not chocolate covered have insufficient amounts of Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.