Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Formulated bar, LUNA BAR, NUTZ OVER CHOCOLATE: 124g

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	15.6% 15g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	21.4% 6.85g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	9.6% 0.15g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85.7% 111g	50% 65g	130g per day for Men 19-50 years
Sugars	95% 69g	29% 21g	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% 36.4g	0.63% 0.46g	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	% 32.8g	% 1.3g	g per day for Men 19-50 years
Sucrose	% 0g	% 11.5g	g per day for Men 19-50 years
Fiber	51% 19.4g	14% 5.33g	38g per day for Men 19-50 years
Protein	47% 26.4g	46% 25.7g	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	74% 667μg	51.6% 464μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	286% 3.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	288% 46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	395% 19.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	229% 2.98mg	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	90% 361μg	328% 1311μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	704% 633mg	94% 84.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	26% 155IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	104% 15.6mg	69.5% 10.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	42% 50.6μg	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	30.6% 306mg	110% 1099mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	194% 1.75mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.053% 2.1μg	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	236% 19mg	220% 17.6mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	97% 408mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	140% 3.2mg	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	111% 778mg	139% 974mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	15% 511mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	141% 77.5μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	32% 479mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	110% 12mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.31% 11.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparison of macro-nutrients per 500 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 500 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 500 kcal.