Comparing Nutrients in 5 ounces Tomatoes VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	15% 4.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	21.7% 0.35g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	17.4% 2.96g	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	76% 99g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	49% 35.4g	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	3.07% 2.23g	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	% 9.72g	g per day for Men 19-50 years
Sucrose	% 0g	% 17.3g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	84% 32g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	12.7% 7.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	81.3% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	9.92% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	70% 11.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	50% 2.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	105% 1.37mg	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	12.4% 49.6μg	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	1.9% 1.7mg	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	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	3.07% 3.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	1.4% 14mg	35.4% 354mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	41.3% 0.37mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0% 0μg	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	16% 1.28mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	64% 269mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	210% 4.83mg	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	85% 594mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	18.6% 634mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	23% 12.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	22.4% 336mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Ripe Red Tomatoes have more Vitamin A, 11.4 times more Vitamin C and 3 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 18.6 times more Vitamin B1, 4.8 times more Vitamin B2, 13.3 times more Vitamin B3, 19.8 times more Vitamin B5, 12 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Ripe Red Tomatoes have 7.9 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 25 times more Calcium, 4.4 times more Copper, 3.3 times more Iron, 17.3 times more Magnesium, 29.9 times more Manganese, 17.5 times more Phosphorus, 1.9 times more Potassium, more Selenium, 47.4 times more Sodium and 11.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate contain 21.6 times more Energy, 50 times more Fat, 121.3 times more Saturated Fat, 81.7 times more Omega 3, 26.1 times more Omega 6, 17.9 times more Carbohydrate, 9.5 times more Sugars, 18.8 times more Fiber and 5.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Fructose per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.