Comparing Nutrients in 7 ounces Snacks, crisped rice bar, chocolate chip VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, crisped rice bar, chocolate chip	5%	28%	67%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, crisped rice bar, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	27.6% 802kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 26.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	32.5% 10.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	25% 0.4g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	40.3% 6.85g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	111% 145g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	NA	9.63% 7g	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	NA	5.15% 3.73g	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	NA	% 3.23g	g per day for Men 19-50 years
Sucrose	NA	% 0.04g	g per day for Men 19-50 years
Fiber	11.5% 4.37g	5.22% 2g	38g per day for Men 19-50 years
Protein	18% 10g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, crisped rice bar, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	NA	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	87.6% 1.05mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87.4% 14mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0% 0mg	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	108% 1.4mg	2.6% 0.034mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	69.5% 278μg	2.5% 9.92μg	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	0% 0mg	17.4% 15.7mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, crisped rice bar, chocolate chip	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	68.4% 0.62mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	156% 12.5mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	22.7% 95mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	86% 2mg	5.1% 0.12mg	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	38% 266mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	9.8% 333mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	35% 19.2μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	36.8% 552mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.38% 14g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, crisped rice bar, chocolate chip vs Stewed Canned Tomatoes:

• Snacks, crisped rice bar, chocolate chip have 11.5 times more Vitamin B1, 17.1 times more Vitamin B2, 9.9 times more Vitamin B3, 41.5 times more Vitamin B6 and 28 times more Vitamin B9 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, crisped rice bar, chocolate chip vs Stewed Canned Tomatoes:

• Snacks, crisped rice bar, chocolate chip have 2.8 times more Copper, 4.7 times more Iron, 4 times more Magnesium, 16.9 times more Manganese, 6.7 times more Phosphorus, 16.2 times more Selenium, 1.3 times more Sodium and 5.1 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.6 times more Calcium and 13.1 times more Water than Snacks, crisped rice bar, chocolate chip.
• Both Snacks, crisped rice bar, chocolate chip and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, crisped rice bar, chocolate chip have 15.5 times more Energy, 71.1 times more Fat, 201.5 times more Saturated Fat, 66.7 times more Omega 3, 46.6 times more Omega 6, 11.8 times more Carbohydrate, 2.2 times more Fiber and 5.6 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snacks, crisped rice bar, chocolate chip as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.