Comparing Nutrients in 1 pound Tomatoes VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	60% 1737kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	49.2% 47.8g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	54.5% 17.4g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	51.6% 8.77g	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	205% 267g	130g per day for Men 19-50 years
Sugars	16.5% 12g	165% 119g	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	94% 36g	38g per day for Men 19-50 years
Protein	7.13% 4g	107% 59.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	21% 191μg	13.6% 122μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	107% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	99% 1.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	24.3% 3.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	100% 5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	40.5% 0.53mg	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	31.8% 127μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	3.02% 2.72mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	1.5% 9.07IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	8.77% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	6.05% 7.26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	47.6% 476mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	123% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	1.3% 52μg	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	107% 8.57mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	98% 413mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	387% 8.9mg	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	222% 1556mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	59.5% 2023mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	163% 90μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	135% 2028mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	109% 12mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.9% 70.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snack, Mixed Berry Bar:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A, 22.8 times more Vitamin C, 1.9 times more Vitamin E and 4.9 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 7.6 times more Vitamin B1, 15 times more Vitamin B2, 1.4 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snack, Mixed Berry Bar:

• Raw Ripe Red Tomatoes have 6.1 times more Water than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 10.5 times more Calcium, 4.1 times more Copper, 7 times more Iron, 8.3 times more Magnesium, 17.2 times more Manganese, 14.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 89.4 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Mixed Berry Bar contains 21.3 times more Energy, 52.7 times more Fat, 137.4 times more Saturated Fat, 41.7 times more Omega 3, 24.2 times more Omega 6, 15.1 times more Carbohydrate, 10 times more Sugars, 6.6 times more Fiber and 15 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.