Comparing Nutrients in 1 pound Tomatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	63% 1828kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	51% 49.6g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	27.4% 8.75g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	17.3% 0.28g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	67.2% 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	233% 303g	130g per day for Men 19-50 years
Sugars	16.5% 12g	203% 147g	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	89.5% 34g	38g per day for Men 19-50 years
Protein	7.13% 4g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	21% 191μg	135% 1211μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	176% 2.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	23.7% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	214% 2.78mg	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	144% 576μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	219% 5.26μg	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	23.4% 141IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16.3% 2.45mg	112% 17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	29.5% 295mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	220% 1.98mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.023% 0.91μg	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	320% 25.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	113% 476mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	284% 6.54mg	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	188% 1315mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	43.8% 1488mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	93% 51.3μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	59% 885mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	135% 15mg	11mg per day for Men 19-50 years
Water	11.6% 429g	1.4% 51g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 68.5 times more Vitamin C and 6.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.4 times more Vitamin A, 12.6 times more Vitamin B1, 32.4 times more Vitamin B2, 10.8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 1 pound for Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 8.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.5 times more Calcium, 7.4 times more Copper, 20.9 times more Iron, 9.5 times more Magnesium, 12.6 times more Manganese, 12.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 39 times more Sodium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.4 times more Energy, 54.7 times more Fat, 68.9 times more Saturated Fat, 20.3 times more Omega 3, 31.5 times more Omega 6, 17.2 times more Carbohydrate, 12.3 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.