Comparing Nutrients in 5 ounces Tomatoes VS Snacks, granola bars, soft, uncoated, nut and raisin

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, soft, uncoated, nut and raisin	7%	39%	54%

Macro Nutrients

	Tomatoes	Snacks, granola bars, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	22% 644kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	30% 29g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	42.3% 13.5g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	44.7% 7.6g	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	69.3% 90g	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	21% 7.94g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	20.2% 11.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, soft, uncoated, nut and raisin	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	22.4% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	20.7% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	23% 3.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	12% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	13% 0.17mg	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	10.6% 42.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	14% 0.34μg	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	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, soft, uncoated, nut and raisin	Recommended Dietary Allowance
Calcium	1.4% 14mg	12% 119mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	60% 0.54mg	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	38.6% 3.1mg	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	7.03% 0.16mg	74% 1.7mg	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	49% 342mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16.3% 556mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	39.7% 22μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	24% 360mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.23% 8.65g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and more Vitamin C than Snacks, granola bars, soft, uncoated, nut and raisin.
• While Snacks, granola bars, soft, uncoated, nut and raisin contain 5.1 times more Vitamin B1, 10 times more Vitamin B2, 4.4 times more Vitamin B3, 4.8 times more Vitamin B5, 1.5 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, granola bars, soft, uncoated, nut and raisin:

• Raw Ripe Red Tomatoes have 15.5 times more Water than Snacks, granola bars, soft, uncoated, nut and raisin.
• While Snacks, granola bars, soft, uncoated, nut and raisin contain 8.4 times more Calcium, 6.4 times more Copper, 8.1 times more Iron, 8.3 times more Magnesium, 10.5 times more Manganese, 10 times more Phosphorus, 1.7 times more Potassium, more Selenium, 50.8 times more Sodium and 9.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, granola bars, soft, uncoated, nut and raisin contain 25.2 times more Energy, 102 times more Fat, 340.7 times more Saturated Fat, 56.7 times more Omega 3, 67 times more Omega 6, 16.3 times more Carbohydrate, 4.7 times more Fiber and 9.1 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, uncoated, nut and raisin have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.