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

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Tomato Puree: 790g

Snacks, granola bar, fruit-filled, nonfat have 9 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 - Snacks, granola bar, fruit-filled, nonfat or Tomato Puree?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	1.7% 1.66g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	1.97% 0.032g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	52.4% 68g	54.5% 71g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	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	9.03% 6.54g	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	% 3.75g	% 19.3g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 0g	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	23.3% 13g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	23% 205μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	16.4% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	48.6% 0.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	72.3% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	69.5% 3.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	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	69.3% 277μg	21.7% 87μg	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	93% 83.7mg	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	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	22.4% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	14.2% 142mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	252% 2.27mg	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	176% 14mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	43.2% 182mg	420mg per day for Men 19-50 years
Manganese	NA	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	15.3% 107mg	45% 316mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	102% 3466mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	10% 5.53μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	26% 2.84mg	11mg per day for Men 19-50 years
Water	0.32% 12g	18.8% 694g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.4 times more Vitamin B6, 3.2 times more Vitamin B9 and more Vitamin B12 than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 234 times more Vitamin A, 7.5 times more Vitamin B1, 10.3 times more Vitamin B2, 33 times more Vitamin B3, 56.1 times more Vitamin C, 80.6 times more Vitamin E and 23.5 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 Puree have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in 300 calories.

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

• 300 calories of Snacks, granola bar, fruit-filled, nonfat have 1.3 times more Selenium than Tomato Puree.
• While 300 kcal of Canned Tomato Puree contain 54 times more Calcium, 11 times more Copper, 4 times more Iron, 4.1 times more Magnesium, 3 times more Phosphorus, 18 times more Potassium, 15.8 times more Sodium, 2.3 times more Zinc and 57.7 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 Puree contain 2.9 times more Fructose, 2.3 times more Fiber and 2.5 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tomato Puree offer comparable quantities of Energy, Carbohydrate and Sugars per 300 calories.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.