Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.27% 37kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	13.5% 13g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	20.8% 6.64g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4% 0.064g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	10% 1.73g	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	65% 84.5g	130g per day for Men 19-50 years
Sugars	6.9% 5g	53.4% 38.7g	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	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	% 2.3g	NA	g per day for Men 19-50 years
Sucrose	% 0.028g	NA	g per day for Men 19-50 years
Fiber	3.73% 1.4g	22% 8.36g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	45.3% 25.3g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	7.87% 71μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	30.6% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	19.5% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	16.7% 2.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	8.96% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	117% 1.52mg	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	76% 305μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	190% 4.56μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	30.4% 27.4mg	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	97% 14.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	4.8% 48mg	61.5% 615mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	124% 1.1mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.014% 0.57μg	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	92% 7.37mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	68.3% 1.57mg	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	53.3% 373mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	12.5% 425mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	15.7% 8.65μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	46% 689mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	62.2% 6.85mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.36% 13.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 5 oz

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

Lets compare vitamin content per 5 ounces of Stewed Canned Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Stewed Canned Tomatoes have 1.4 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 5.6 times more Vitamin A, 5.6 times more Vitamin B1, 5.1 times more Vitamin B2, 2.6 times more Vitamin B3, 2.8 times more Vitamin B5, 63.1 times more Vitamin B6, 43 times more Vitamin B9, more Vitamin B12, 2.4 times more Vitamin C and 12.4 times more Vitamin E than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin A, Vitamin B6, Vitamin B9 and Vitamin B12
• 5 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 5 ounces of Stewed Canned Tomatoes have 9.7 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 5 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 12.8 times more Calcium, 7.1 times more Copper, 3.9 times more Iron, 7.2 times more Magnesium, 18.8 times more Manganese, 13.2 times more Phosphorus, 1.4 times more Potassium, 10.2 times more Selenium, 2.2 times more Sodium and 28.4 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 Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 15.1 times more Energy, 48.6 times more Fat, 180.3 times more Saturated Fat, 15 times more Omega 3, 16.5 times more Omega 6, 9.6 times more Carbohydrate, 7.8 times more Sugars, 5.9 times more Fiber and 19.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• 5 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein