Comparing Nutrients in 5 ounces Tomatoes VS Snacks, granola bars, hard, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Tomatoes	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	21.4% 621kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	24% 23g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	50.5% 16g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	4.43% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	10% 1.73g	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	78.6% 102g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	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	16.4% 6.24g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	4.9% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	6.32% 0.082mg	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	4.6% 18.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	21.6% 19.4mg	0.16% 0.14mg	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	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	1.4% 14mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	41% 0.37mg	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	54% 4.32mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	24.3% 102mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	93% 2.14mg	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	41.3% 289mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	10.5% 356mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	32.2% 17.7μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	32.5% 488mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	25% 2.74mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, granola bars, hard, chocolate chip:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 1.4 times more Vitamin B6 and 137 times more Vitamin C than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 4.9 times more Vitamin B1, 5.3 times more Vitamin B2 and 5.7 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, chocolate chip have similar amounts of Vitamin B3 and Vitamin B9 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, granola bars, hard, chocolate chip:

• Raw Ripe Red Tomatoes have 39.4 times more Water than Snacks, granola bars, hard, chocolate chip.
• While Snacks, granola bars, hard, chocolate chip contain 7.7 times more Calcium, 4.4 times more Copper, 11.3 times more Iron, 6.5 times more Magnesium, 13.2 times more Manganese, 8.5 times more Phosphorus, more Selenium, 68.8 times more Sodium and 11.4 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, chocolate chip have similar amounts of Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, chocolate chip contain 24.3 times more Energy, 81.5 times more Fat, 407.5 times more Saturated Fat, 16.7 times more Omega 3, 15.3 times more Omega 6, 18.5 times more Carbohydrate, 3.7 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.