Comparing Nutrients in 5 ounces Tomatoes in Juice with Salt VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	0.78% 22.7kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.37% 0.35g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.048g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	0.35% 0.006g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.81% 0.14g	16% 2.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.8% 4.9g	64% 83.4g	130g per day for Men 19-50 years
Sugars	5% 3.6g	51.5% 37.3g	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	2.56% 1.86g	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	% 1.76g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.1% 2.7g	29.5% 11g	38g per day for Men 19-50 years
Protein	2% 1.1g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	3.15% 28.3μg	4.25% 38.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68% 0.82mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.3% 1mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.3% 0.17mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	12.6% 0.16mg	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	2.83% 11.3μg	9.92% 39.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	30% 0.72μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	20% 18mg	0.94% 0.85mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.47% 2.83IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.58% 0.84mg	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.07% 3.7μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	4.68% 46.8mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	8.2% 0.074mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.18% 7.23μg	0.41% 16.3μg	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	10% 0.81mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	3.37% 14mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	4.2% 0.096mg	121% 2.8mg	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	3.44% 24mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	7.96% 271mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	11% 163mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.63% 134g	0.59% 22g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes in Juice with Salt vs Snack, Mixed Berry Bar:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 2 times more Vitamin B1, 21 times more Vitamin C, 2 times more Vitamin E and 1.6 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 1.4 times more Vitamin A, 5.2 times more Vitamin B2, 9.4 times more Vitamin B5, 3.5 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt and Snack, Mixed Berry Bar have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes in Juice with Salt vs Snack, Mixed Berry Bar:

• Canned Red Ripe Tomatoes in Tomato Juice with Salt have 6.1 times more Water than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 3.2 times more Calcium, 4.7 times more Copper, 3.3 times more Iron, 9.1 times more Magnesium, 28.9 times more Manganese, 20.2 times more Phosphorus, 2.3 times more Potassium, 28.3 times more Selenium, 3.9 times more Sodium and 22 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snack, Mixed Berry Bar contains 23.9 times more Energy, 42.1 times more Fat, 113.1 times more Saturated Fat, 31.3 times more Omega 3, 19.9 times more Omega 6, 17 times more Carbohydrate, 10.3 times more Sugars, 4.2 times more Fiber and 16.7 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.