Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Tomato Paste

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Tomato Paste: 366g

Snacks, granola bar, fruit-filled, nonfat have 4.2 times more energy per 100g than Tomato Paste. It has high energy density when compared to other foods. Canned Tomato Paste having average energy density.

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Tomato Paste?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Tomato Paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.77% 1.7g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	1.14% 0.37g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	3.27% 0.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52.4% 68g	53.2% 69g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	61.5% 44.6g	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	9.03% 6.54g	29.5% 21.4g	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	% 3.75g	% 21g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 1.1g	g per day for Men 19-50 years
Fiber	17% 6.5g	39.5% 15g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	28.2% 16g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	18.3% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	70.3% 11.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	60.8% 0.79mg	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	69.3% 277μg	11% 44μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	6.58% 0.16μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.66% 1.5mg	89% 80mg	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	1.3% 0.19mg	105% 15.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	34.8% 41.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Tomato Paste	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	13% 132mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	148% 1.34mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	44% 3.5mg	136% 11mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	36.6% 154mg	420mg per day for Men 19-50 years
Manganese	NA	48% 1.1mg	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	15.3% 107mg	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	109% 3710mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	35.3% 19.4μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	14.4% 216mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.32% 12g	7.27% 269g	3700g per day for Men 19-50 years

Snacks, Granola Bar, Fruit-filled, Nonfat VS Tomato Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Tomato Paste?

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Tomato Paste:

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.8 times more Vitamin B6, 6.3 times more Vitamin B9 and more Vitamin B12 than Tomato Paste.
• While 300 kcal of Canned Tomato Paste contain 317 times more Vitamin A, 8.3 times more Vitamin B1, 9.1 times more Vitamin B2, 32.1 times more Vitamin B3, 53.7 times more Vitamin C, 81.5 times more Vitamin E and 36.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B3, Vitamin C, Vitamin E and Vitamin K
• 300 calories of Tomato Paste have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Paste have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Tomato Paste:

• 300 kcal of Canned Tomato Paste contain 50 times more Calcium, 6.5 times more Copper, 3.1 times more Iron, 3.5 times more Magnesium, 2.8 times more Phosphorus, 19.2 times more Potassium, 2.7 times more Selenium, 15.4 times more Sodium, 1.9 times more Zinc and 22.4 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• 300 calories of Snacks, granola bar, fruit-filled, nonfat lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 kcal of Canned Tomato Paste contain 3.3 times more Fructose, 2.3 times more Fiber and 3.1 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tomato Paste offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Paste provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.