Comparing Nutrients in 500 calories Tomatoes in Juice with Salt VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Tomatoes in Juice with Salt: 3125g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 24.6 times more energy per unit of mass than Canned Red Ripe Tomatoes in Tomato Juice with Salt, which is high in comparison to other foods. Tomatoes in Juice with Salt having very low energy density.

Which food has more nutrients per 500 calories - Tomatoes in Juice with Salt or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	8.05% 7.8g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	7.8% 0.13g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	18% 3.03g	9.15% 1.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	58.3% 76g	130g per day for Men 19-50 years
Sugars	110% 79.7g	48% 34.7g	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	56.5% 41g	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	% 38.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	156% 59.4g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	44% 24.7g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	69.4% 625μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1497% 18mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	132% 1.7mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	139% 22.3mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73% 3.66mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	267% 3.47mg	105% 1.37mg	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	62.5% 250μg	68.4% 274μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	171% 4.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	438% 394mg	27.3% 24.6mg	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	123% 18.4mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	67.7% 81.3μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	103% 1031mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	181% 1.63mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	4% 159μg	0.013% 0.51μg	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	223% 18mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	74.4% 313mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	92% 2.13mg	61.3% 1.4mg	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	76% 531mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	176% 5969mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	39.8% 22μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	240% 3594mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	34% 3.75mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	80% 2961g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Tomatoes in Juice with Salt vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 9.8 times more Vitamin A, 54.5 times more Vitamin B1, 7.5 times more Vitamin B2, 9.3 times more Vitamin B3, 9.1 times more Vitamin B5, 2.5 times more Vitamin B6, 16 times more Vitamin C, 1.4 times more Vitamin E and 37.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Vitamin B9 per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Tomatoes in Juice with Salt vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 1.9 times more Calcium, 1.6 times more Copper, 2.7 times more Iron, 2.9 times more Magnesium, 1.5 times more Manganese, 1.6 times more Phosphorus, 15.6 times more Potassium, 2.8 times more Selenium, 5.8 times more Sodium and 246.8 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.6 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Fluoride in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2.2 times more Omega 3, 1.9 times more Omega 6, 1.4 times more Carbohydrate, 2.3 times more Sugars and 7.9 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.5 times more Fat and 5.6 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy and Protein per 500 kcal.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.