Comparing Nutrients in 5 ounces Snacks, granola bars, soft, almond, confectioners coating VS Canned Tomatoes with Green Chilies

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%
Canned Tomatoes with Green Chilies	15%	4%	81%

Macro Nutrients

	Snacks, granola bars, soft, almond, confectioners coating	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Energy	22.2% 645kcal	0.73% 21.3kcal	2900kcal per day for Men 19-50 years
Fat	29.2% 28.3g	0.12% 0.11g	97g per day for Men 19-50 years
Saturated Fat	25% 8.03g	0.049% 0.016g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	0.089% 0.001g	1.6g per day for Men 19-50 years
Omega 6	30.3% 5.14g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.6% 85.2g	3.95% 5.13g	130g per day for Men 19-50 years
Sugars	66.5% 48g	NA	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	16% 6.1g	NA	38g per day for Men 19-50 years
Protein	21.8% 12g	1.75% 0.98g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, soft, almond, confectioners coating	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Vitamin A	0.79% 7.1μg	3.15% 28.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	4% 0.048mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	39.3% 0.51mg	2.07% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	5.67% 0.91mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.54mg	4.2% 0.21mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.85% 0.1mg	11.2% 0.15mg	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	6.38% 25.5μg	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	8.27% 0.2μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.31% 0.28mg	9.76% 8.8mg	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	72% 10.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.77% 2.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, soft, almond, confectioners coating	Canned Tomatoes with Green Chilies	Recommended Dietary Allowance
Calcium	19.3% 193mg	2.83% 28.3mg	1000mg per day for Men 19-50 years
Copper	53% 0.48mg	14% 0.13mg	0.9mg per day for Men 19-50 years
Fluoride	0.089% 3.54μg	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	26.4% 2.1mg	4.6% 0.37mg	8mg per day for Men 19-50 years
Magnesium	32% 135mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	8.14% 0.19mg	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	39% 272mg	2.83% 20mg	700mg per day for Men 19-50 years
Potassium	13.3% 454mg	4.46% 152mg	3400mg per day for Men 19-50 years
Selenium	16.8% 9.2μg	1.03% 0.57μg	55μg per day for Men 19-50 years
Sodium	46% 689mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	18% 2mg	1.68% 0.18mg	11mg per day for Men 19-50 years
Water	0.33% 12.4g	3.6% 134g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, granola bars, soft, almond, confectioners coating VS Canned Tomatoes with Green Chilies per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, granola bars, soft, almond, confectioners coating versus 5 oz of Canned Tomatoes with Green Chilies to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, granola bars, soft, almond, confectioners coating vs Canned Tomatoes with Green Chilies:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 3 times more Vitamin B1, 18.9 times more Vitamin B2, 2.1 times more Vitamin B3, 2.6 times more Vitamin B5, 2 times more Vitamin B9 and more Vitamin B12 than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 4 times more Vitamin A, 1.4 times more Vitamin B6 and 31 times more Vitamin C than Snacks, granola bars, soft, almond, confectioners coating.
• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin A and Vitamin C
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Canned Red Ripe Tomatoes with Green Chilies have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Snacks, granola bars, soft, almond, confectioners coating vs Canned Tomatoes with Green Chilies:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 6.8 times more Calcium, 3.7 times more Copper, 5.7 times more Iron, 8.6 times more Magnesium, 7.1 times more Manganese, 13.7 times more Phosphorus, 3 times more Potassium, 16.3 times more Selenium, 1.2 times more Sodium and 10.8 times more Zinc than Canned Tomatoes with Green Chilies.
• While 5 oz of Canned Red Ripe Tomatoes with Green Chilies contain 10.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, granola bars, soft, almond, confectioners coating have 30.3 times more Energy, 250 times more Fat, 515.3 times more Saturated Fat, 125.1 times more Omega 6, 16.6 times more Carbohydrate and 12.5 times more Protein than Canned Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 6 and Protein
• Both Snacks, granola bars, soft, almond, confectioners coating as well as Canned Red Ripe Tomatoes with Green Chilies provide inadequate amounts of Omega 3 in five ounces.