Comparing Nutrients in 5 ounces Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	0.73% 21.3kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	0.12% 0.11g	15.4% 15g	97g per day for Men 19-50 years
Saturated Fat	0.049% 0.016g	17% 5.45g	32g per day for Men 19-50 years
Omega 3	0.089% 0.001g	11% 0.18g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	3.95% 5.13g	64% 83.4g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	29.5% 11g	38g per day for Men 19-50 years
Protein	1.75% 0.98g	33.3% 18.7g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	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	4% 0.048mg	33.4% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.67% 0.91mg	7.6% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.2% 0.21mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.2% 0.15mg	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	3.2% 12.8μg	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	9.76% 8.8mg	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	NA	2.74% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	2.83% 28.3mg	15% 149mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	38.4% 0.35mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	4.6% 0.37mg	33.5% 2.68mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	8.14% 0.19mg	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	2.83% 20mg	69.5% 486mg	700mg per day for Men 19-50 years
Potassium	4.46% 152mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	51% 28μg	55μg per day for Men 19-50 years
Sodium	38% 568mg	42.2% 634mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	3.6% 134g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar per 5 oz

Compare the macro and micronutrient content in 5 oz of Canned Tomatoes with Green Chilies versus 5 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 5 ounces of Canned Tomatoes with Green Chilies have 10.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 1.4 times more Vitamin A, 8.3 times more Vitamin B1, 15 times more Vitamin B2, 1.3 times more Vitamin B3, 7.4 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 5 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in five ounces.

Comparing minerals per 5 ounces for Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 5 ounces of Canned Tomatoes with Green Chilies have 6.1 times more Water than Snack, Mixed Berry Bar.
• While 5 oz of Snack, Mixed Berry Bar contain 5.3 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 8.3 times more Magnesium, 14.9 times more Manganese, 24.5 times more Phosphorus, 4.2 times more Potassium, 49.5 times more Selenium and 20.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar contain similar levels of Sodium per five ounces.
• 5 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snack, Mixed Berry Bar contain 25.5 times more Energy, 131.6 times more Fat, 349.6 times more Saturated Fat, 125 times more Omega 3, 66.7 times more Omega 6, 16.3 times more Carbohydrate and 19.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 5 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein