Comparing Nutrients in 300 calories Stewed Canned Tomatoes VS Snack, Mixed Berry Bar

Weight per 300 calories

• Stewed Canned Tomatoes: 1154g
• Snack, Mixed Berry Bar: 78.3g

Snack, Mixed Berry Bar has 14.7 times more energy per unit of mass than Stewed Canned Ripe Red Tomatoes, which is high in comparison to other foods. Stewed Canned Tomatoes having very low energy density.

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Snack, Mixed Berry Bar?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.26% 2.2g	8.5% 8.25g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	9.4% 3g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	6.1% 0.098g	1.6g per day for Men 19-50 years
Omega 6	5.02% 0.85g	8.9% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	55% 71.4g	35.5% 46g	130g per day for Men 19-50 years
Sugars	56% 40.6g	28.4% 20.6g	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	30% 21.7g	NA	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	% 19g	NA	g per day for Men 19-50 years
Sucrose	% 0.23g	NA	g per day for Men 19-50 years
Fiber	30.4% 11.5g	16.3% 6.2g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	18.4% 10.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	11.5% 104μg	2.35% 21μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.2% 0.53mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.5% 8.24mg	4.2% 0.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	17.2% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.2mg	7% 0.091mg	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	14.4% 57.7μg	5.5% 22μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	16.6% 0.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 91mg	0.52% 0.47mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.26% 1.57IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.58mg	1.5% 0.23mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	23% 27.7μg	1.04% 1.25μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	39.2% 392mg	8.22% 82.2mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	21.2% 0.19mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9μg	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	192% 15.3mg	18.5% 1.5mg	8mg per day for Men 19-50 years
Magnesium	33% 138mg	17% 71.3mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	67% 1.54mg	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	33% 231mg	38.4% 269mg	700mg per day for Men 19-50 years
Potassium	70.2% 2388mg	10.3% 349mg	3400mg per day for Men 19-50 years
Selenium	12.6% 6.92μg	28% 15.5μg	55μg per day for Men 19-50 years
Sodium	170% 2550mg	23.3% 350mg	1500mg per day for Men 19-50 years
Zinc	18% 1.96mg	18.8% 2.07mg	11mg per day for Men 19-50 years
Water	28.5% 1056g	0.33% 12g	3700g per day for Men 19-50 years

Stewed Canned Tomatoes VS Snack, Mixed Berry Bar Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Stewed Canned Tomatoes or Snack, Mixed Berry Bar?

Lets compare vitamin content per 300 calories of Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 300 calories of Stewed Canned Tomatoes have 4.9 times more Vitamin A, 2.4 times more Vitamin B1, 1.8 times more Vitamin B2, 12.3 times more Vitamin B3, 1.5 times more Vitamin B5, 2.2 times more Vitamin B6, 2.6 times more Vitamin B9, 194 times more Vitamin C, 42.2 times more Vitamin E and 22.1 times more Vitamin K than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• 300 calories of Stewed Canned Tomatoes have insufficient amounts of Vitamin B12
• 300 calories of Snack, Mixed Berry Bar have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 300 calories.

Comparing minerals per 300 calories for Stewed Canned Tomatoes vs Snack, Mixed Berry Bar:

• 300 calories of Stewed Canned Tomatoes have 4.8 times more Calcium, 6.8 times more Copper, 10.4 times more Iron, 1.9 times more Magnesium, 6.8 times more Potassium, 7.3 times more Sodium and 86.9 times more Water than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain 2.3 times more Manganese and 2.2 times more Selenium than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snack, Mixed Berry Bar contain similar levels of Phosphorus and Zinc per 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Stewed Canned Tomatoes have 1.5 times more Carbohydrate, 2 times more Sugars and 1.9 times more Fiber than Snack, Mixed Berry Bar.
• While 300 kcal of Snack, Mixed Berry Bar contain 3.8 times more Fat, 10 times more Saturated Fat, 2.8 times more Omega 3 and 1.8 times more Omega 6 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snack, Mixed Berry Bar offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Stewed Canned Tomatoes provide inadequate amounts of Omega 3 and Omega 6