Comparing Nutrients in 500 calories Candies, coconut bar, not chocolate covered VS Tomatoes

Weight per 500 calories

• Candies, coconut bar, not chocolate covered: 104g
• Tomatoes: 2778g

Candies, coconut bar, not chocolate covered have 26.7 times more energy per 100g than Tomatoes. It has very high energy density when compared to other foods. Raw Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Candies, coconut bar, not chocolate covered or Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Candies, coconut bar, not chocolate covered	2%	52%	46%
Tomatoes	17%	9%	74%

Macro Nutrients

	Candies, coconut bar, not chocolate covered	Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	29.6% 28.7g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	83% 26.5g	2.43% 0.78g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.2% 0.083g	1.6g per day for Men 19-50 years
Omega 6	0.51% 0.087g	13% 2.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.7% 58g	83% 108g	130g per day for Men 19-50 years
Sugars	52% 37.6g	101% 73g	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	NA	52.5% 38g	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	NA	% 34.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	17.5% 6.65g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	3.95% 2.2g	43.7% 24.4g	56g per day for Men 19-50 years

Vitamins

	Candies, coconut bar, not chocolate covered	Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	130% 1167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.98% 0.072mg	85.6% 1.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.68% 0.022mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.9% 0.46mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.14% 0.26mg	49.4% 2.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.6% 0.047mg	171% 2.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43.4% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 23μg	104% 417μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.1% 2.8mg	423% 381mg	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	1.4% 0.21mg	100% 15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.087% 0.1μg	183% 219μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Candies, coconut bar, not chocolate covered	Tomatoes	Recommended Dietary Allowance
Calcium	4.47% 44.7mg	27.8% 278mg	1000mg per day for Men 19-50 years
Copper	41.6% 0.37mg	182% 1.64mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	1.6% 64μg	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	10% 0.8mg	94% 7.5mg	8mg per day for Men 19-50 years
Magnesium	6.7% 28mg	72.8% 306mg	420mg per day for Men 19-50 years
Manganese	56% 1.3mg	138% 3.17mg	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	14% 97mg	95% 667mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	194% 6583mg	3400mg per day for Men 19-50 years
Selenium	16.3% 8.94μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	8.87% 133mg	9.26% 139mg	1500mg per day for Men 19-50 years
Zinc	9.64% 1.06mg	43% 4.72mg	11mg per day for Men 19-50 years
Water	0.37% 13.8g	71% 2626g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Candies, coconut bar, not chocolate covered vs Tomatoes:

• Raw Ripe Red Tomatoes contain more Vitamin A, 14.3 times more Vitamin B1, 24.2 times more Vitamin B2, 35.7 times more Vitamin B3, 9.6 times more Vitamin B5, 47.5 times more Vitamin B6, 18.2 times more Vitamin B9, 135.6 times more Vitamin C, 72.2 times more Vitamin E and 2111.1 times more Vitamin K than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Candies, coconut bar, not chocolate covered vs Tomatoes:

• Candies, coconut bar, not chocolate covered have more Selenium than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 6.2 times more Calcium, 4.4 times more Copper, 9.4 times more Iron, 10.9 times more Magnesium, 2.5 times more Manganese, 6.9 times more Phosphorus, 21.5 times more Potassium, 4.5 times more Zinc and 190.5 times more Water than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Raw Ripe Red Tomatoes have similar amounts of Sodium per 500 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Candies, coconut bar, not chocolate covered have 5.2 times more Fat and 34.1 times more Saturated Fat than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain more Omega 3, 25.4 times more Omega 6, 1.9 times more Carbohydrate, 1.9 times more Sugars, 5 times more Fiber and 11 times more Protein than Candies, coconut bar, not chocolate covered.
• Both Candies, coconut bar, not chocolate covered and Raw Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Candies, coconut bar, not chocolate covered as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.