Comparing Nutrients in 1 pound Tomatoes VS Snacks, granola bar, fruit-filled, nonfat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%

Macro Nutrients

	Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	53.5% 1551kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	2.83% 0.91g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	8.86% 1.5g	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	271% 352g	130g per day for Men 19-50 years
Sugars	16.5% 12g	283% 205g	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	46.7% 34g	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	% 19.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 152g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	88.3% 33.6g	38g per day for Men 19-50 years
Protein	7.13% 4g	47.8% 26.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Vitamin A	21% 191μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	11.3% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	555% 7.2mg	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	358% 1433μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	34% 0.82μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	69% 62mg	8.57% 7.7mg	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	6.65% 1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.9% 5.9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bar, fruit-filled, nonfat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	118% 1.06mg	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	227% 18mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	NA	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	79% 553mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29.4% 998mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68.5% 37.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	58.6% 6.44mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.68% 62g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.2 times more Vitamin B1, 1.5 times more Vitamin B3, 8.1 times more Vitamin C, 2.5 times more Vitamin E and 6.1 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 3.7 times more Vitamin B2, 19.9 times more Vitamin B6, 21.1 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, granola bar, fruit-filled, nonfat:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium and 6.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• While Snacks, granola bar, fruit-filled, nonfat contain 4 times more Copper, 14.8 times more Iron, 4.5 times more Magnesium, 5.1 times more Phosphorus, more Selenium, 3.2 times more Sodium and 8.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bar, fruit-filled, nonfat have similar amounts of Potassium per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bar, fruit-filled, nonfat contain 19 times more Energy, 6.3 times more Omega 3, 4.2 times more Omega 6, 19.9 times more Carbohydrate, 17.2 times more Sugars, 5.4 times more Fructose, 6.2 times more Fiber and 6.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 1 lb.