Comparing Nutrients in 5 ounces Tomatoes VS Breakfast bar, corn flake crust with fruit

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Breakfast bar, corn flake crust with fruit	5%	18%	77%

Macro Nutrients

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18.4% 533kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	6.64% 2.13g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.96% 0.079g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	7.1% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	79.4% 103g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	68.6% 49.8g	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	2.68% 1.94g	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	7.83% 2.98g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	11% 6.24g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	96% 862μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	118% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	120% 1.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	120% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	153% 2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	38.3% 153μg	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	21.6% 19.4mg	0% 0mg	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	5.1% 0.77mg	7.2% 1.08mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	16.3% 19.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Breakfast bar, corn flake crust with fruit	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	15.7% 0.14mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	86% 6.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	8.2% 279mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38.7% 21.3μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	32% 478mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	53% 5.8mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.56% 20.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Breakfast bar, corn flake crust with fruit:

• Raw Ripe Red Tomatoes have more Vitamin B5 and more Vitamin C than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 14.5 times more Vitamin A, 27 times more Vitamin B1, 57.9 times more Vitamin B2, 22.7 times more Vitamin B3, 17.5 times more Vitamin B6, 7.2 times more Vitamin B9, 1.4 times more Vitamin E and 1.7 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Breakfast bar, corn flake crust with fruit:

• Raw Ripe Red Tomatoes have 1.2 times more Potassium and 6.5 times more Water than Breakfast bar, corn flake crust with fruit.
• While Breakfast bar, corn flake crust with fruit contains 4.1 times more Calcium, 1.7 times more Copper, 18 times more Iron, 2.5 times more Magnesium, 4.3 times more Phosphorus, more Selenium, 67.4 times more Sodium and 24.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Breakfast bar, corn flake crust with fruit contains 20.9 times more Energy, 37.5 times more Fat, 53.6 times more Saturated Fat, 18.7 times more Omega 3, 10.6 times more Omega 6, 18.7 times more Carbohydrate, 13.3 times more Sugars, 1.8 times more Fiber and 5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Breakfast bar, corn flake crust with fruit have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.