Comparing Nutrients in 5 ounces Stewed Canned Tomatoes VS Snacks, granola bars, hard, almond

Macros Ratio

	Protein	Fat	Carbs
Stewed Canned Tomatoes	12%	6%	82%
Snacks, granola bars, hard, almond	6%	45%	49%

Macro Nutrients

	Stewed Canned Tomatoes	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Energy	1.27% 37kcal	24% 702kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	37.3% 36g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.037g	55.4% 17.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	8.86% 0.14g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	30.5% 5.2g	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	67.6% 88g	130g per day for Men 19-50 years
Sugars	6.9% 5g	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	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	18% 6.8g	38g per day for Men 19-50 years
Protein	2.3% 1.3g	19.5% 11g	56g per day for Men 19-50 years

Vitamins

	Stewed Canned Tomatoes	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Vitamin A	1.4% 12.8μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.43% 0.065mg	33% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.8% 0.05mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.33% 1mg	5.4% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.23% 0.16mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.85% 0.024mg	5.12% 0.067mg	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	4.25% 17μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	12.4% 11mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.84% 1.18mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.83% 3.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Stewed Canned Tomatoes	Snacks, granola bars, hard, almond	Recommended Dietary Allowance
Calcium	4.8% 48mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	17.6% 0.16mg	20% 0.18mg	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	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	27.3% 115mg	420mg per day for Men 19-50 years
Manganese	3.64% 0.084mg	84% 1.93mg	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	46% 323mg	700mg per day for Men 19-50 years
Potassium	8.63% 293mg	11.4% 387mg	3400mg per day for Men 19-50 years
Selenium	1.55% 0.85μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	21% 313mg	24% 363mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	20.4% 2.24mg	11mg per day for Men 19-50 years
Water	3.5% 130g	0.12% 4.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Stewed Canned Tomatoes VS Snacks, granola bars, hard, almond per 5 oz

Compare the macro and micronutrient content in 5 oz of Stewed Canned Tomatoes versus 5 oz of Snacks, granola bars, hard, almond 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 bars, hard, almond:

• 5 ounces of Stewed Canned Tomatoes have more Vitamin C than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 6.1 times more Vitamin B1, 2 times more Vitamin B2, 4.1 times more Vitamin B5, 2.8 times more Vitamin B6 and 2.4 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, granola bars, hard, almond provide similar amounts of Vitamin B3 per five ounces.
• 5 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6 and Vitamin B9
• 5 ounces of Snacks, granola bars, hard, almond have insufficient amounts of Vitamin C
• Both Stewed Canned Ripe Red Tomatoes as well as Snacks, granola bars, hard, almond have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Stewed Canned Tomatoes vs Snacks, granola bars, hard, almond:

• 5 ounces of Stewed Canned Tomatoes have 29.5 times more Water than Snacks, granola bars, hard, almond.
• While 5 oz of Snacks, granola bars, hard, almond contain 1.9 times more Iron, 6.8 times more Magnesium, 23.1 times more Manganese, 11.4 times more Phosphorus, 1.3 times more Potassium, 25 times more Selenium and 9.3 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• Both Stewed Canned Tomatoes and Snacks, granola bars, hard, almond contain similar levels of Calcium, Copper and Sodium 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 bars, hard, almond contain 19 times more Energy, 134.2 times more Fat, 481.2 times more Saturated Fat, 33.3 times more Omega 3, 49.5 times more Omega 6, 10 times more Carbohydrate, 4.8 times more Fiber and 8.5 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