Comparing Nutrients in 5 ounces Snacks, granola bar, fruit-filled, nonfat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	16.7% 485kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	1.3% 1.28g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.28g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	2.77% 0.47g	0.62% 0.1g	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	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	88.5% 64g	6.9% 5g	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	3.68% 2.66g	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	% 2.3g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 0.028g	g per day for Men 19-50 years
Fiber	27.6% 10.5g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	15% 8.36g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.54% 0.043mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	173% 2.25mg	1.85% 0.024mg	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	1.77% 7.1μg	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	12.4% 11mg	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	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.54% 1.84μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	37% 0.33mg	17.6% 0.16mg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	17% 71mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	NA	3.64% 0.084mg	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	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.17% 312mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	21.4% 11.8μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	18.3% 2mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.52% 19.4g	3.5% 130g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B2, 93.5 times more Vitamin B6, 63.2 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin C, 3.8 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 6.1 times more Phosphorus, 13.8 times more Selenium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 13.8 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 13.2 times more Energy, 6.3 times more Omega 3, 4.5 times more Omega 6, 12.5 times more Carbohydrate, 12.9 times more Sugars, 4 times more Fructose, 7.4 times more Fiber and 6.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.