Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.86% 54kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.35% 0.006g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.68% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	9.8% 12.7g	130g per day for Men 19-50 years
Sugars	88.5% 64g	9.44% 6.85g	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	14.6% 10.6g	4.65% 3.37g	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	% 6.05g	% 3.47g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	15% 8.36g	4.18% 2.34g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	4.1% 37μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	2.95% 0.035mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	13% 2.08mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	13.7% 0.18mg	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	112% 448μg	3.9% 15.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	10.6% 0.26μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	2.68% 2.4mg	16.7% 15mg	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	2.08% 0.31mg	18.6% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	4% 4.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Tomato Puree	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	2.55% 25.5mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	45.2% 0.41mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	71% 5.67mg	31.5% 2.52mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	NA	10.4% 0.24mg	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	24.7% 173mg	8.1% 56.7mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	18.3% 622mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.8% 0.99μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.37% 125g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, fruit-filled, nonfat VS Tomato Puree per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, fruit-filled, nonfat versus 5 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Tomato Puree:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 12.6 times more Vitamin B6, 28.7 times more Vitamin B9 and more Vitamin B12 than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 26 times more Vitamin A, 3.7 times more Vitamin B3, 6.2 times more Vitamin C, 9 times more Vitamin E and 2.6 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tomato Puree provide similar amounts of Vitamin B1 and Vitamin B2 per five ounces.
• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• 5 ounces of Tomato Puree have insufficient amounts of Vitamin B12
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Puree have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Tomato Puree:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 2.2 times more Iron, 2.2 times more Magnesium, 3.1 times more Phosphorus, 11.9 times more Selenium and 3.9 times more Zinc than Tomato Puree.
• While 5 oz of Canned Tomato Puree contain 2 times more Potassium and 6.4 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Tomato Puree contain similar levels of Copper per five ounces.
• 5 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Puree lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, fruit-filled, nonfat have 9 times more Energy, 8.6 times more Carbohydrate, 9.4 times more Sugars, 3.1 times more Fructose, 3.9 times more Fiber and 3.6 times more Protein than Tomato Puree.
• 5 ounces of Tomato Puree provide inadequate amounts of Energy
• Both Snacks, granola bar, fruit-filled, nonfat as well as Canned Tomato Puree provide inadequate amounts of Omega 3 and Omega 6 in five ounces.