Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Snacks, granola bar, with coconut, chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, granola bar, with coconut, chocolate coated	4%	55%	41%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Energy	1.27% 37kcal	26% 753kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	47% 45.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	26% 4.4g	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	60% 78.2g	130g per day for Men 19-50 years
Sugars	6.9% 5g	67% 48.6g	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	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	23% 8.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	13% 7.37g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, granola bar, with coconut, chocolate coated	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	16.5% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	8.72% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	3.72% 0.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	13% 0.17mg	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	3.2% 12.8μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.13% 0.099μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0.79% 0.71mg	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	2.83% 0.43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, granola bar, with coconut, chocolate coated	Recommended Dietary Allowance
Calcium	4.8% 48mg	5.95% 59.5mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	50.2% 0.45mg	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	31% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	19% 79.4mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	NA	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	31% 218mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	10.6% 360mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	42.3% 23.2μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	14.4% 215mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.23% 8.65g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, granola bar, with coconut, chocolate coated per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Snacks, granola bar, with coconut, chocolate coated 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, with coconut, chocolate coated:

• 5 ounces of Stewed Canned Tomatoes have 1.7 times more Vitamin B3, 15.8 times more Vitamin C, 2.8 times more Vitamin E and 1.7 times more Vitamin K than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 3 times more Vitamin B1, 2.3 times more Vitamin B2, 7.1 times more Vitamin B6, 1.8 times more Vitamin B9 and more Vitamin B12 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 Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin C and Vitamin K
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bar, with coconut, chocolate coated have insufficient amounts of Vitamin A and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Snacks, granola bar, with coconut, chocolate coated:

• 5 ounces of Stewed Canned Tomatoes have 1.5 times more Sodium and 15 times more Water than Snacks, granola bar, with coconut, chocolate coated.
• While 5 oz of Snacks, granola bar, with coconut, chocolate coated contain 2.8 times more Copper, 1.3 times more Iron, 4.7 times more Magnesium, 7.7 times more Phosphorus, 27.3 times more Selenium and 6.9 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, granola bar, with coconut, chocolate coated contain similar levels of Calcium 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 oz of Snacks, granola bar, with coconut, chocolate coated contain 20.4 times more Energy, 169.5 times more Fat, 873.8 times more Saturated Fat, 41.9 times more Omega 6, 8.9 times more Carbohydrate, 9.7 times more Sugars, 6.2 times more Fiber and 5.7 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 Snacks, granola bar, with coconut, chocolate coated provide inadequate amounts of Omega 3 in five ounces.