Comparing Nutrients in 7 ounces Snacks, granola bar, fruit-filled, nonfat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	23.4% 679kcal	1.78% 51.6kcal	2900kcal per day for Men 19-50 years
Fat	1.84% 1.8g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	1.24% 0.4g	0.16% 0.052g	32g per day for Men 19-50 years
Omega 3	2.36% 0.038g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	3.88% 0.66g	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	118% 154g	9.45% 12.3g	130g per day for Men 19-50 years
Sugars	124% 89.8g	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	20.4% 15g	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	% 8.47g	% 3.23g	g per day for Men 19-50 years
Sucrose	% 66.5g	% 0.04g	g per day for Men 19-50 years
Fiber	38.6% 14.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	21% 11.7g	3.22% 1.8g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.96% 0.06mg	7.6% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	8.86% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	4.52% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	243% 3.16mg	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	157% 627μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	15% 0.36μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	3.75% 3.37mg	17.4% 15.7mg	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	2.9% 0.44mg	11% 1.65mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.15% 2.58μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	51.6% 0.46mg	24.7% 0.22mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	99% 7.94mg	33% 2.64mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	NA	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	34.6% 242mg	5.67% 39.7mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	12% 411mg	3400mg per day for Men 19-50 years
Selenium	30% 16.5μg	2.16% 1.2μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	29.2% 439mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.73% 27g	4.9% 182g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B2, 93.5 times more Vitamin B6, 63.2 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin C, 3.8 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 6.1 times more Phosphorus, 13.8 times more Selenium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 13.8 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, fruit-filled, nonfat have 13.2 times more Energy, 6.3 times more Omega 3, 4.5 times more Omega 6, 12.5 times more Carbohydrate, 12.9 times more Sugars, 4 times more Fructose, 7.4 times more Fiber and 6.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.