Comparing Nutrients in 500 calories Cooked Ripe Red Tomatoes VS Snacks, granola bars, hard, plain

Weight per 500 calories

• Cooked Ripe Red Tomatoes: 2778g
• Snacks, granola bars, hard, plain: 106g

Snacks, granola bars, hard, plain have 26.2 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 Snacks, granola bars, hard, plain?

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.15% 3.06g	21.7% 21g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	7.86% 2.5g	32g per day for Men 19-50 years
Omega 3	3.47% 0.056g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	6.86% 1.17g	75% 12.7g	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	52.6% 68.4g	130g per day for Men 19-50 years
Sugars	95% 69g	42% 30.3g	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	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	% 32.8g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	51% 19.4g	15% 5.63g	38g per day for Men 19-50 years
Protein	47% 26.4g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	74% 667μg	0.24% 2.12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83.3% 1mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	9.7% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	92% 14.8mg	10.5% 1.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71.7% 3.6mg	17.3% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	169% 2.2mg	6.94% 0.09mg	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	6.1% 24.4μg	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	704% 633mg	1.06% 0.96mg	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	104% 15.6mg	14.8% 2.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	65% 77.8μg	13% 15.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	30.6% 306mg	6.48% 64.8mg	1000mg per day for Men 19-50 years
Copper	231% 2.1mg	46.2% 0.42mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	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	39% 3.13mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	24.5% 103mg	420mg per day for Men 19-50 years
Manganese	127% 2.9mg	82% 1.9mg	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	42% 294mg	700mg per day for Men 19-50 years
Potassium	178% 6056mg	10.5% 357mg	3400mg per day for Men 19-50 years
Selenium	25.3% 14μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	20.4% 306mg	21% 312mg	1500mg per day for Men 19-50 years
Zinc	35.4% 3.9mg	19.6% 2.15mg	11mg per day for Men 19-50 years
Water	71% 2621g	0.11% 4.14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Ripe Red Tomatoes vs Snacks, granola bars, hard, plain:

• Cooked Ripe Red Tomatoes have 314 times more Vitamin A, 3.6 times more Vitamin B1, 4.8 times more Vitamin B2, 8.8 times more Vitamin B3, 4.2 times more Vitamin B5, 24.3 times more Vitamin B6, 14.8 times more Vitamin B9, 662.9 times more Vitamin C, 7 times more Vitamin E and 5 times more Vitamin K than Snacks, granola bars, hard, plain.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Ripe Red Tomatoes vs Snacks, granola bars, hard, plain:

• Cooked Ripe Red Tomatoes have 4.7 times more Calcium, 5 times more Copper, 6 times more Iron, 2.4 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 17 times more Potassium, 1.8 times more Zinc and 633 times more Water than Snacks, granola bars, hard, plain.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bars, hard, plain have similar amounts of Selenium and Sodium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Ripe Red Tomatoes have 1.6 times more Carbohydrate, 2.3 times more Sugars, 3.5 times more Fiber and 2.5 times more Protein than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 6.9 times more Fat, 6 times more Saturated Fat and 10.9 times more Omega 6 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bars, hard, plain have similar amounts of Energy per 500 kcal.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.