Comparing Nutrients in 7 ounces Snacks, granola bars, hard, almond VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bars, hard, almond	6%	45%	49%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, granola bars, hard, almond	Tomatoes	Recommended Dietary Allowance
Energy	34% 982kcal	1.23% 35.7kcal	2900kcal per day for Men 19-50 years
Fat	52% 50.6g	0.41% 0.4g	97g per day for Men 19-50 years
Saturated Fat	77.6% 25g	0.17% 0.056g	32g per day for Men 19-50 years
Omega 3	12.4% 0.2g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	42.7% 7.26g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	95% 123g	5.94% 7.7g	130g per day for Men 19-50 years
Sugars	NA	7.2% 5.2g	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	3.75% 2.7g	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	% 2.5g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	25% 9.53g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	3.1% 1.75g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bars, hard, almond	Tomatoes	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	9.26% 83.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	46.3% 0.56mg	6.1% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.7% 0.14mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.57% 1.2mg	7.37% 1.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	3.53% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.17% 0.093mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	3.1% 0.93μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.95% 24μg	7.44% 29.8μg	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	30.2% 27mg	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	7.14% 1.07mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13% 15.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bars, hard, almond	Tomatoes	Recommended Dietary Allowance
Calcium	6.35% 63.5mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	13% 0.12mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.11% 4.56μg	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	62% 4.96mg	6.7% 0.54mg	8mg per day for Men 19-50 years
Magnesium	38.3% 161mg	5.2% 22mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	9.84% 0.23mg	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	64.6% 452mg	6.8% 47.6mg	700mg per day for Men 19-50 years
Potassium	16% 542mg	14% 470mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	34% 508mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	28.5% 3.14mg	3.07% 0.34mg	11mg per day for Men 19-50 years
Water	0.17% 6.15g	5.07% 188g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Snacks, granola bars, hard, almond vs Tomatoes:

• Snacks, granola bars, hard, almond have 7.6 times more Vitamin B1, 3.7 times more Vitamin B2 and 5.2 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 21 times more Vitamin A, 1.7 times more Vitamin B6 and more Vitamin C than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Raw Ripe Red Tomatoes have similar amounts of Vitamin B3 and Vitamin B9 per 7 oz.
• Both Snacks, granola bars, hard, almond as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Snacks, granola bars, hard, almond vs Tomatoes:

• Snacks, granola bars, hard, almond have 3.2 times more Calcium, 2.2 times more Copper, 9.3 times more Iron, 7.4 times more Magnesium, 12 times more Manganese, 9.5 times more Phosphorus, more Selenium, 51.2 times more Sodium and 9.3 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 30.5 times more Water than Snacks, granola bars, hard, almond.
• Both Snacks, granola bars, hard, almond and Raw Ripe Red Tomatoes have similar amounts of Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, almond have 27.5 times more Energy, 127.5 times more Fat, 446.8 times more Saturated Fat, 33.3 times more Omega 3, 45.8 times more Omega 6, 15.9 times more Carbohydrate, 4 times more Fiber and 8.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Snacks, granola bars, hard, almond as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.