Comparing Nutrients in 1 pound Tomatoes VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	71% 2064kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	94% 91g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	80.3% 25.7g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	97% 16.5g	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	210% 273g	130g per day for Men 19-50 years
Sugars	16.5% 12g	213% 154g	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	51.3% 19.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	69.7% 39g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	21% 191μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	38.6% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	126% 1.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	37.4% 5.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	34.4% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	25% 0.33mg	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	26.5% 0.64μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	230% 34.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	5.67% 6.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	61.7% 617mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	170% 1.53mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.28% 11.3μg	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	84.5% 6.76mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	103% 431mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	184% 4.23mg	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	124% 871mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	42.7% 1451mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	53.6% 29.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	147% 2204mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.07% 39.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 68.5 times more Vitamin C and 5.3 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 2.8 times more Vitamin B1, 18.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, more Vitamin B12 and 14.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B6 and Vitamin B9 per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Ripe Red Tomatoes have 10.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 13.6 times more Calcium, 5.7 times more Copper, 5.5 times more Iron, 8.6 times more Magnesium, 8.2 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium, more Selenium, 97.2 times more Sodium and 8.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, granola bars, soft, almond, confectioners coating contain 25.3 times more Energy, 100 times more Fat, 202.4 times more Saturated Fat, 45.4 times more Omega 6, 15.5 times more Carbohydrate, 12.9 times more Sugars, 3.6 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.