Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Formulated bar, POWER BAR, chocolate

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Formulated bar, POWER BAR, chocolate	16%	8%	76%

Macro Nutrients

	Stewed Canned Tomatoes	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Energy	1.27% 37kcal	17.7% 515kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	5.85% 1.87g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.2% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.75% 8.77g	76% 99g	130g per day for Men 19-50 years
Sugars	6.9% 5g	58.8% 42.6g	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	3.68% 2.66g	31.3% 22.7g	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	% 2.3g	% 17g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 0.74g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	21.3% 8.08g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	952% 11.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	209% 2.72mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	289% 46.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	451% 22.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	240% 3.1mg	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	1.77% 7.1μg	218% 872μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	331% 7.94μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	145% 131mg	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	7.84% 1.18mg	78.2% 11.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.3% 1.56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Formulated bar, POWER BAR, chocolate	Recommended Dietary Allowance
Calcium	4.8% 48mg	71.4% 714mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	225% 2.03mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	23.6% 1.9mg	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	83.7% 352mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	99% 2.3mg	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	4.05% 28.3mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	15% 513mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	20% 11μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	29% 437mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	128% 14mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Formulated bar, POWER BAR, chocolate per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Formulated bar, POWER BAR, chocolate to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Stewed Canned Tomatoes have 2.2 times more Vitamin K than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 175.2 times more Vitamin B1, 54.9 times more Vitamin B2, 45.7 times more Vitamin B3, 139.5 times more Vitamin B5, 129.4 times more Vitamin B6, 123 times more Vitamin B9, more Vitamin B12, 11.7 times more Vitamin C and 10 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6, Vitamin B9 and Vitamin B12
• 5 ounces of Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Formulated bar, POWER BAR, chocolate have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Formulated bar, POWER BAR, chocolate:

• 5 ounces of Stewed Canned Tomatoes have 9.3 times more Water than Formulated bar, POWER BAR, chocolate.
• While 5 oz of Formulated bar, POWER BAR, chocolate contain 14.8 times more Calcium, 12.8 times more Copper, 8.8 times more Iron, 20.7 times more Magnesium, 27.3 times more Manganese, 30.7 times more Phosphorus, 1.7 times more Potassium, 13 times more Selenium, 1.4 times more Sodium and 58.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Formulated bar, POWER BAR, chocolate contain 14 times more Energy, 16.4 times more Fat, 50.8 times more Saturated Fat, 7.6 times more Omega 6, 11.2 times more Carbohydrate, 8.5 times more Sugars, 8.5 times more Fructose, 5.7 times more Fiber and 15.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 6 and Protein
• Both Stewed Canned Ripe Red Tomatoes as well as Formulated bar, POWER BAR, chocolate provide inadequate amounts of Omega 3 in five ounces.