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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	23% 668kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	10.5% 3.36g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	100% 17g	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	70.2% 91g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	56% 40.5g	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	19.8% 7.5g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	25.6% 14.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, hard, plain	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	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	14% 2.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	23% 1.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	9.27% 0.12mg	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	8.15% 32.6μg	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	1.4% 1.28mg	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	19.8% 2.96mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	17.2% 20.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	1.4% 14mg	8.65% 86.5mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	61.7% 0.56mg	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	52.3% 4.2mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	32.7% 137mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	110% 2.5mg	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	56% 393mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	14% 476mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	41.8% 23μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	27.8% 417mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	26% 2.88mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.15% 5.53g	3700g per day for Men 19-50 years

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

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and 15.2 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 7.1 times more Vitamin B1, 6.3 times more Vitamin B2, 2.7 times more Vitamin B3, 9.1 times more Vitamin B5, 1.5 times more Vitamin B9, 3.9 times more Vitamin E and 1.8 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, hard, plain have similar amounts of Vitamin B6 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 24.2 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 6.1 times more Calcium, 6.6 times more Copper, 10.9 times more Iron, 8.8 times more Magnesium, 15.6 times more Manganese, 11.5 times more Phosphorus, 1.4 times more Potassium, more Selenium, 58.8 times more Sodium and 11.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, hard, plain contain 26.2 times more Energy, 99 times more Fat, 84.6 times more Saturated Fat, 20 times more Omega 3, 149.9 times more Omega 6, 16.6 times more Carbohydrate, 10.9 times more Sugars, 4.4 times more Fiber and 11.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.