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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, hard, peanut butter	8%	43%	49%

Macro Nutrients

	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	0.94% 0.91g	111% 108g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	45.4% 14.5g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	31% 0.5g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	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	13.6% 17.6g	217% 283g	130g per day for Men 19-50 years
Sugars	16.5% 12g	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	8.57% 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	34.6% 13g	38g per day for Men 19-50 years
Protein	7.13% 4g	79.4% 44.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, hard, peanut butter	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	79.4% 0.95mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	56% 8.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	33.5% 0.44mg	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	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	69% 62mg	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	16.3% 2.45mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, hard, peanut butter	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	110% 0.99mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	59.4% 249mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	90% 630mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	39% 1320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	124% 68μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	85.6% 1284mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	51.5% 5.67mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.28% 10.4g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 68.5 times more Vitamin C than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 5.7 times more Vitamin B1, 4.7 times more Vitamin B2, 3.3 times more Vitamin B3 and 4.3 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw 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 Tomatoes vs Snacks, granola bars, hard, peanut butter:

• Raw Ripe Red Tomatoes have 41.1 times more Water than Snacks, granola bars, hard, peanut butter.
• While Snacks, granola bars, hard, peanut butter contain 4.1 times more Calcium, 3.7 times more Copper, 8.9 times more Iron, 5 times more Magnesium, 8.1 times more Manganese, 5.8 times more Phosphorus, more Selenium, 56.6 times more Sodium and 7.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, peanut butter have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, hard, peanut butter contain 26.8 times more Energy, 119 times more Fat, 114.3 times more Saturated Fat, 36.7 times more Omega 3, 149.4 times more Omega 6, 16 times more Carbohydrate, 2.4 times more Fiber and 11.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, peanut butter have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.