Comparing Nutrients in 5 ounces Snacks, granola bar, QUAKER, DIPPS, all flavors VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	23.5% 680kcal	1.27% 37kcal	2900kcal per day for Men 19-50 years
Fat	30% 29g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	0.12% 0.037g	32g per day for Men 19-50 years
Omega 3	14% 0.23g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	57.5% 9.77g	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	71% 92g	6.75% 8.77g	130g per day for Men 19-50 years
Sugars	73.5% 53.3g	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	NA	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	NA	% 2.3g	g per day for Men 19-50 years
Sucrose	NA	% 0.028g	g per day for Men 19-50 years
Fiber	12% 4.54g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	19% 10.7g	2.3% 1.3g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.63% 5.67μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.6% 0.19mg	5.43% 0.065mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.6% 0.14mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.92% 1.43mg	6.33% 1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	3.23% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.5% 0.16mg	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	4.25% 17μg	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	3.54% 0.085μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.47% 0.43mg	12.4% 11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0.71% 4.25IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.6% 5.94mg	7.84% 1.18mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.36% 2.83μg	2.83% 3.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, QUAKER, DIPPS, all flavors	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	9.2% 92mg	4.8% 48mg	1000mg per day for Men 19-50 years
Copper	34% 0.31mg	17.6% 0.16mg	0.9mg per day for Men 19-50 years
Fluoride	0.025% 0.99μg	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	20.6% 1.64mg	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	18.6% 78mg	4.05% 17mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	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	33% 230mg	4.05% 28.3mg	700mg per day for Men 19-50 years
Potassium	9.63% 327mg	8.63% 293mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	1.55% 0.85μg	55μg per day for Men 19-50 years
Sodium	25.4% 381mg	21% 313mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	2.2% 0.24mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	3.5% 130g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bar, QUAKER, DIPPS, all flavors VS Stewed Canned Tomatoes per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bar, QUAKER, DIPPS, all flavors versus 5 oz of Stewed Canned Tomatoes to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors vs Stewed Canned Tomatoes:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 2.9 times more Vitamin B1, 2.8 times more Vitamin B2, 1.4 times more Vitamin B3, 3.4 times more Vitamin B5, 6.8 times more Vitamin B6, 2.4 times more Vitamin B9, more Vitamin B12 and 5 times more Vitamin E than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 26.3 times more Vitamin C than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin C and Vitamin K
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bar, QUAKER, DIPPS, all flavors vs Stewed Canned Tomatoes:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 1.9 times more Calcium, 1.9 times more Copper, 4.6 times more Magnesium, 19.3 times more Manganese, 8.1 times more Phosphorus, 24.3 times more Selenium, 1.2 times more Sodium and 7.1 times more Zinc than Stewed Canned Tomatoes.
• While 5 oz of Stewed Canned Ripe Red Tomatoes contain 16.5 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• Both Snacks, granola bar, QUAKER, DIPPS, all flavors and Stewed Canned Tomatoes contain similar levels of Iron and Potassium per five ounces.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bar, QUAKER, DIPPS, all flavors have 18.5 times more Energy, 107.5 times more Fat, 334.3 times more Saturated Fat, 53 times more Omega 3, 93.1 times more Omega 6, 10.5 times more Carbohydrate, 10.7 times more Sugars, 3.2 times more Fiber and 8.3 times more Protein than Stewed Canned Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein