Comparing Nutrients in 300 calories Cooked Ripe Red Tomatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 300 calories

• Cooked Ripe Red Tomatoes: 1667g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 74.4g

Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE has 22.4 times more energy per unit of mass than Cooked Ripe Red Tomatoes, which is very high in comparison to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 300 calories - Cooked Ripe Red Tomatoes or Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	21%	27%	52%

Macro Nutrients

	Cooked Ripe Red Tomatoes	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	1.9% 1.83g	9.36% 9.07g	97g per day for Men 19-50 years
Saturated Fat	0.78% 0.25g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	2.1% 0.033g	5.77% 0.092g	1.6g per day for Men 19-50 years
Omega 6	4.1% 0.7g	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	51.4% 67g	30% 39g	130g per day for Men 19-50 years
Sugars	57.2% 41.5g	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	30% 22g	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	% 19.7g	% 0.78g	g per day for Men 19-50 years
Sucrose	% 0g	% 6.9g	g per day for Men 19-50 years
Fiber	30.7% 11.7g	8.42% 3.2g	38g per day for Men 19-50 years
Protein	28.3% 16g	27.6% 15.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Vitamin A	44.4% 400μg	31% 278μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50% 0.6mg	7.44% 0.089mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.2% 0.37mg	172% 2.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.4% 8.87mg	173% 27.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	237% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	101% 1.3mg	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	54% 217μg	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	422% 380mg	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	62.2% 9.33mg	41.7% 6.25mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	39% 46.7μg	25.3% 30.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE	Recommended Dietary Allowance
Calcium	18.3% 183mg	66% 660mg	1000mg per day for Men 19-50 years
Copper	139% 1.25mg	117% 1.05mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	142% 11.3mg	132% 10.6mg	8mg per day for Men 19-50 years
Magnesium	35.7% 150mg	58.3% 245mg	420mg per day for Men 19-50 years
Manganese	76% 1.75mg	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	66.7% 467mg	83.5% 584mg	700mg per day for Men 19-50 years
Potassium	107% 3633mg	9.02% 307mg	3400mg per day for Men 19-50 years
Selenium	15% 8.33μg	84.6% 46.5μg	55μg per day for Men 19-50 years
Sodium	12.2% 183mg	19% 287mg	1500mg per day for Men 19-50 years
Zinc	21.2% 2.33mg	65.8% 7.24mg	11mg per day for Men 19-50 years
Water	42.5% 1572g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Ripe Red Tomatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Cooked Ripe Red Tomatoes have 1.4 times more Vitamin A, 6.7 times more Vitamin B1, 7.5 times more Vitamin C, 1.5 times more Vitamin E and 1.5 times more Vitamin K than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 6.1 times more Vitamin B2, 3.1 times more Vitamin B3, 5.5 times more Vitamin B5, 1.4 times more Vitamin B6, 3.6 times more Vitamin B9, more Vitamin B12 and more Vitamin D than Cooked Ripe Red Tomatoes.

Comparing minerals per 300 calories for Cooked Ripe Red Tomatoes vs Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE:

• Cooked Ripe Red Tomatoes have 11.8 times more Potassium and 225.2 times more Water than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 3.6 times more Calcium, 1.6 times more Magnesium, 1.3 times more Phosphorus, 5.6 times more Selenium, 1.6 times more Sodium and 3.1 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Copper, Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Ripe Red Tomatoes have 1.7 times more Carbohydrate, 3.3 times more Sugars, 79.3 times more Fructose and 3.6 times more Fiber than Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE.
• While Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE contains 4.9 times more Fat, 16.4 times more Saturated Fat, 2.8 times more Omega 3 and 2.7 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have similar amounts of Energy and Protein per 300 kcal.
• Both Cooked Ripe Red Tomatoes as well as Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.