Comparing Nutrients in 500 calories Stewed Canned Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Weight per 500 calories

• Stewed Canned Tomatoes: 1923g
• Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors: 127g

Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have 15.1 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.

Which food has more nutrients per 500 calories - Stewed Canned Tomatoes or Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors?

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Stewed Canned Tomatoes	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	3.77% 3.65g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	1.56% 0.5g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	3.58% 0.057g	1.6g per day for Men 19-50 years
Omega 6	8.37% 1.42g	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	92% 119g	58.3% 76g	130g per day for Men 19-50 years
Sugars	93% 67.7g	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	50% 36g	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	% 31.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.38g	NA	g per day for Men 19-50 years
Fiber	50.6% 19.2g	19.8% 7.5g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	40.6% 22.7g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	19.2% 173μg	7.07% 63.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	73.7% 0.88mg	27.5% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	51.8% 0.67mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	86% 13.7mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.04% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	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	24% 96μg	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	169% 152mg	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	106% 16mg	87% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	38.5% 46μg	1.8% 2.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	65.4% 654mg	55.2% 552mg	1000mg per day for Men 19-50 years
Copper	239% 2.15mg	112% 1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	320% 25.6mg	82.7% 6.6mg	8mg per day for Men 19-50 years
Magnesium	55% 231mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	49.3% 1.13mg	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	55% 385mg	48% 335mg	700mg per day for Men 19-50 years
Potassium	117% 3981mg	11.2% 382mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	14% 7.76μg	55μg per day for Men 19-50 years
Sodium	283% 4250mg	41.2% 618mg	1500mg per day for Men 19-50 years
Zinc	29.7% 3.27mg	56% 6.15mg	11mg per day for Men 19-50 years
Water	47.6% 1760g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Stewed Canned Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Stewed Canned Ripe Red Tomatoes have 2.7 times more Vitamin A, 2.7 times more Vitamin B1, 3 times more Vitamin B2, 5.7 times more Vitamin B3, 5.5 times more Vitamin B5, 6.2 times more Vitamin C, 1.2 times more Vitamin E and 21.3 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 4.2 times more Vitamin B6, 2.8 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes 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 Stewed Canned Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• Stewed Canned Ripe Red Tomatoes have 2.1 times more Copper, 3.9 times more Iron, 2.1 times more Magnesium, 10.4 times more Potassium, 1.5 times more Selenium, 6.9 times more Sodium and 146.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 1.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Calcium, Manganese and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Stewed Canned Ripe Red Tomatoes have 1.6 times more Carbohydrate, 1.9 times more Sugars and 2.6 times more Fiber than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 3.2 times more Fat, 11.9 times more Saturated Fat and 1.3 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Ripe Red Tomatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have similar amounts of Energy and Omega 6 per 500 kcal.
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.