Comparing Nutrients in 300 calories Snacks, CLIF BAR, mixed flavors VS Cooked Ripe Red Tomatoes

Weight per 300 calories

• Snacks, CLIF BAR, mixed flavors: 86.7g
• Cooked Ripe Red Tomatoes: 1667g

Snacks, CLIF BAR, mixed flavors have 19.2 times more energy per 100g than Cooked Ripe Red Tomatoes. It has high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Snacks, CLIF BAR, mixed flavors or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, CLIF BAR, mixed flavors	16%	14%	70%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, CLIF BAR, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	5.26% 5.1g	1.9% 1.83g	97g per day for Men 19-50 years
Saturated Fat	4% 1.28g	0.78% 0.25g	32g per day for Men 19-50 years
Omega 3	12% 0.19g	2.1% 0.033g	1.6g per day for Men 19-50 years
Omega 6	10% 1.7g	4.1% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43.6% 56.7g	51.4% 67g	130g per day for Men 19-50 years
Sugars	38% 27.4g	57.2% 41.5g	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	30% 22g	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	% 19.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17% 6.4g	30.7% 11.7g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	28.3% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, CLIF BAR, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0.096% 0.87μg	44.4% 400μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25% 0.33mg	28.2% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	24% 3.83mg	55.4% 8.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38.3% 1.9mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	39.2% 0.51mg	101% 1.3mg	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	25.6% 102μg	54% 217μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	47.7% 1.14μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	85% 76.5mg	422% 380mg	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	1.4% 0.21mg	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26.6% 32μg	39% 46.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, CLIF BAR, mixed flavors	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	32% 319mg	18.3% 183mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	139% 1.25mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	71.7% 5.74mg	142% 11.3mg	8mg per day for Men 19-50 years
Magnesium	30.3% 127mg	35.7% 150mg	420mg per day for Men 19-50 years
Manganese	81% 1.86mg	76% 1.75mg	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	36.4% 255mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	10.5% 357mg	107% 3633mg	3400mg per day for Men 19-50 years
Selenium	32.5% 18μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	11.3% 169mg	12.2% 183mg	1500mg per day for Men 19-50 years
Zinc	34.8% 3.82mg	21.2% 2.33mg	11mg per day for Men 19-50 years
Water	0.26% 9.54g	42.5% 1572g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, CLIF BAR, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, CLIF BAR, mixed flavors have more Vitamin B12 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 461.3 times more Vitamin A, 1.3 times more Vitamin B1, 2.3 times more Vitamin B3, 2.6 times more Vitamin B6, 2.1 times more Vitamin B9, 5 times more Vitamin C, 44.9 times more Vitamin E and 1.5 times more Vitamin K than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Cooked Ripe Red Tomatoes have similar amounts of Vitamin B2 and Vitamin B5 per 300 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, CLIF BAR, mixed flavors vs Cooked Ripe Red Tomatoes:

• Snacks, CLIF BAR, mixed flavors have 1.7 times more Calcium, 2.1 times more Selenium and 1.6 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.3 times more Copper, 2 times more Iron, 1.8 times more Phosphorus, 10.2 times more Potassium and 164.9 times more Water than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Cooked Ripe Red Tomatoes have similar amounts of Magnesium, Manganese and Sodium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Snacks, CLIF BAR, mixed flavors have 2.8 times more Fat, 5.1 times more Saturated Fat, 5.7 times more Omega 3 and 2.4 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.5 times more Sugars and 1.8 times more Fiber than Snacks, CLIF BAR, mixed flavors.
• Both Snacks, CLIF BAR, mixed flavors and Cooked Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Snacks, CLIF BAR, mixed flavors as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.