Comparing Nutrients in 300 calories Tomatoes in Juice with Salt VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 300 calories

• Tomatoes in Juice with Salt: 1875g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 25.2 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is very high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 300 calories - Tomatoes in Juice with Salt or Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Tomatoes in Juice with Salt	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	4.83% 4.7g	9.36% 9.07g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	4.7% 0.075g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.8g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	30% 39g	130g per day for Men 19-50 years
Sugars	66% 48g	17.4% 12.6g	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	34% 24.6g	0.38% 0.28g	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	% 23.3g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.9g	g per day for Men 19-50 years
Fiber	94% 35.6g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	26.5% 15g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	41.7% 375μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	898% 10.8mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.3% 1.03mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.4% 13.4mg	173% 27.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	237% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	160% 2.1mg	137% 1.8mg	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	37.5% 150μg	197% 787μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	199% 4.76μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	263% 236mg	56.2% 50.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	15.5% 93IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	73.8% 11mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	40.6% 48.8μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	62% 619mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	108% 0.98mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	2.4% 96μg	0.032% 1.27μg	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	134% 10.7mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	44.6% 188mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	55.4% 1.28mg	84% 1.93mg	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	45.5% 319mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	105% 3581mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	84.6% 46.5μg	55μg per day for Men 19-50 years
Sodium	144% 2156mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	20.5% 2.25mg	65.8% 7.24mg	11mg per day for Men 19-50 years
Water	48% 1777g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Tomatoes in Juice with Salt vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.3 times more Vitamin A, 120.7 times more Vitamin B1, 4.7 times more Vitamin C, 1.8 times more Vitamin E and 1.6 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 2.2 times more Vitamin B2, 2.1 times more Vitamin B3, 5.4 times more Vitamin B5, 5.2 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Vitamin B6 per 300 kcal.

Comparing minerals per 300 calories for Tomatoes in Juice with Salt vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 11.7 times more Potassium, 7.5 times more Sodium and 254.4 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.3 times more Magnesium, 1.5 times more Manganese, 1.8 times more Phosphorus, 3.5 times more Selenium and 3.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Calcium, Copper and Iron per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Fluoride in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.7 times more Carbohydrate, 3.8 times more Sugars, 89.2 times more Fructose and 11.1 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 1.9 times more Fat and 6.4 times more Saturated Fat than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Energy, Omega 3, Omega 6 and Protein per 300 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.