Comparing Nutrients in 1 pound Tomatoes VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	73% 2118kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	82.5% 80g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	122% 39g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	84.5% 1.35g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	67.3% 11.4g	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	244% 318g	130g per day for Men 19-50 years
Sugars	16.5% 12g	243% 176g	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	41.8% 16g	38g per day for Men 19-50 years
Protein	7.13% 4g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	21% 191μg	12.6% 113μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	111% 1.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	68% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	33% 1.65mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	11% 0.14mg	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	84% 336μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	60.5% 1.45μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	0% 0mg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	64% 640mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	132% 1.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.24% 9.53μg	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	144% 11.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	89% 2.05mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	26.5% 903mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	120% 65.8μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	149% 2241mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	55% 6.03mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snack, Pretzel, hard chocolate coated:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 9.7 times more Vitamin B1, 16.7 times more Vitamin B2, 4 times more Vitamin B3, 4.1 times more Vitamin B5, 4.9 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snack, Pretzel, hard chocolate coated:

• Raw Ripe Red Tomatoes have 30.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 14.1 times more Calcium, 4.4 times more Copper, 9.4 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 5.3 times more Phosphorus, more Selenium, 98.8 times more Sodium and 7.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Potassium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snack, Pretzel, hard chocolate coated contains 25.9 times more Energy, 88.2 times more Fat, 307.5 times more Saturated Fat, 99.3 times more Omega 3, 31.5 times more Omega 6, 18 times more Carbohydrate, 14.8 times more Sugars, 2.9 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.