Comparing Nutrients in 300 calories Snack, Mixed Berry Bar VS Tomato Puree

Weight per 300 calories

• Snack, Mixed Berry Bar: 78.3g
• Tomato Puree: 790g

Snack, Mixed Berry Bar has 10.1 times more energy per 100g than Tomato Puree. It has high energy density when compared to other foods. Canned Tomato Puree having low energy density.

Discover which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Snack, Mixed Berry Bar	14%	25%	61%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Snack, Mixed Berry Bar	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.5% 8.25g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	9.4% 3g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.1% 0.098g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	8.9% 1.5g	3.8% 0.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	35.5% 46g	54.5% 71g	130g per day for Men 19-50 years
Sugars	28.4% 20.6g	52.6% 38g	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	NA	26% 18.8g	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	NA	% 19.3g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.3% 6.2g	39.5% 15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Snack, Mixed Berry Bar	Tomato Puree	Recommended Dietary Allowance
Vitamin A	2.35% 21μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.2% 0.67mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.2% 0.86mg	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7% 0.091mg	76.5% 0.99mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	21.7% 87μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	16.6% 0.4μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.52% 0.47mg	93% 83.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.26% 1.57IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	1.5% 0.23mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.04% 1.25μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snack, Mixed Berry Bar	Tomato Puree	Recommended Dietary Allowance
Calcium	8.22% 82.2mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	21.2% 0.19mg	252% 2.27mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9μg	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	18.5% 1.5mg	176% 14mg	8mg per day for Men 19-50 years
Magnesium	17% 71.3mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	58% 1.33mg	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	38.4% 269mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	10.3% 349mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	28% 15.5μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	23.3% 350mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	18.8% 2.07mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	0.33% 12g	18.8% 694g	3700g per day for Men 19-50 years

Snack, Mixed Berry Bar VS Tomato Puree Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snack, Mixed Berry Bar or Tomato Puree?

Lets compare vitamin content per 300 calories of Snack, Mixed Berry Bar vs Tomato Puree:

• 300 calories of Snack, Mixed Berry Bar have more Vitamin B12 than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 9.7 times more Vitamin A, 2.8 times more Vitamin B2, 17.2 times more Vitamin B3, 4 times more Vitamin B5, 10.9 times more Vitamin B6, 4 times more Vitamin B9, 178.1 times more Vitamin C, 68.5 times more Vitamin E and 21.4 times more Vitamin K than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Tomato Puree provide similar amounts of Vitamin B1 per 300 calories.
• 300 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Tomato Puree have insufficient amounts of Vitamin B12
• Both Snack, Mixed Berry Bar as well as Canned Tomato Puree have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snack, Mixed Berry Bar vs Tomato Puree:

• 300 calories of Snack, Mixed Berry Bar have 2.8 times more Selenium and 1.6 times more Sodium than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.7 times more Calcium, 11.9 times more Copper, 9.5 times more Iron, 2.5 times more Magnesium, 9.9 times more Potassium, 1.4 times more Zinc and 57.1 times more Water than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Tomato Puree contain similar levels of Manganese and Phosphorus per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Snack, Mixed Berry Bar have 5 times more Fat, 13.2 times more Saturated Fat, 3.1 times more Omega 3 and 2.3 times more Omega 6 than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 1.5 times more Carbohydrate, 1.8 times more Sugars, 2.4 times more Fiber and 1.3 times more Protein than Snack, Mixed Berry Bar.
• Both Snack, Mixed Berry Bar and Tomato Puree offer comparable quantities of Energy per 300 calories.
• 300 calories of Tomato Puree provide inadequate amounts of Omega 3 and Omega 6