Comparing Nutrients in 300 calories Snacks, granola bar, fruit-filled, nonfat VS Stewed Canned Tomatoes

Weight per 300 calories

• Snacks, granola bar, fruit-filled, nonfat: 87.7g
• Stewed Canned Tomatoes: 1154g

Snacks, granola bar, fruit-filled, nonfat have 13.2 times more energy per 100g than Stewed Canned Tomatoes. It has high energy density when compared to other foods. Stewed Canned Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Snacks, granola bar, fruit-filled, nonfat or Stewed Canned Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.81% 0.79g	2.26% 2.2g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.04% 0.017g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	5.02% 0.85g	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	55% 71.4g	130g per day for Men 19-50 years
Sugars	54.7% 39.7g	56% 40.6g	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	30% 21.7g	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	% 19g	g per day for Men 19-50 years
Sucrose	% 29.4g	% 0.23g	g per day for Men 19-50 years
Fiber	17% 6.5g	30.4% 11.5g	38g per day for Men 19-50 years
Protein	9.24% 5.18g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.097% 0.88μg	11.5% 104μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.2% 0.026mg	44.2% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.72% 0.061mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.2% 0.35mg	51.5% 8.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	107% 1.4mg	15% 0.2mg	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	14.4% 57.7μg	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	101% 91mg	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	64% 9.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.95% 1.14μg	23% 27.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.26% 2.63mg	39.2% 392mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	144% 1.3mg	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	192% 15.3mg	8mg per day for Men 19-50 years
Magnesium	10.4% 44mg	33% 138mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	33% 231mg	700mg per day for Men 19-50 years
Potassium	5.68% 193mg	70.2% 2388mg	3400mg per day for Men 19-50 years
Selenium	13.2% 7.3μg	12.6% 6.92μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	170% 2550mg	1500mg per day for Men 19-50 years
Zinc	11.3% 1.25mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	0.32% 12g	28.5% 1056g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 7.1 times more Vitamin B6, 4.8 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 118.4 times more Vitamin A, 20.2 times more Vitamin B1, 6.6 times more Vitamin B2, 23.5 times more Vitamin B3, 61.1 times more Vitamin C, 49.6 times more Vitamin E and 24.3 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Stewed Canned Ripe Red Tomatoes contain 149.1 times more Calcium, 6.3 times more Copper, 4.4 times more Iron, 3.2 times more Magnesium, 2.2 times more Phosphorus, 12.4 times more Potassium, 181.7 times more Sodium, 1.6 times more Zinc and 87.9 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Stewed Canned Ripe Red Tomatoes have similar amounts of Selenium per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Stewed Canned Ripe Red Tomatoes contain 2.9 times more Omega 6, 3.3 times more Fructose, 1.8 times more Fiber and 2 times more Protein than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Stewed Canned Ripe Red Tomatoes have similar amounts of Energy, Carbohydrate and Sugars per 300 kcal.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.