Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	26.2% 760kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	21.5% 21g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	24% 7.63g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	15.5% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.53% 7.2g	90% 117g	130g per day for Men 19-50 years
Sugars	NA	72% 52.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	41.3% 15.7g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	46.6% 26g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	47% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	43.5% 0.57mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	10.6% 1.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	17.7% 0.23mg	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	4.47% 18μg	14% 55.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	42% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.66% 3.97IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	21% 208mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	54% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.57% 23μg	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	6.45% 0.52mg	47% 3.75mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	43% 181mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	169% 3.9mg	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	3.97% 27.8mg	97% 681mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	26% 885mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	71.4% 39.3μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	59% 887mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.83% 30.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snack, Mixed Berry Bar per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Snack, Mixed Berry Bar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 7 ounces of Canned Tomatoes with Green Chilies have 10.3 times more Vitamin C than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 1.4 times more Vitamin A, 8.3 times more Vitamin B1, 15 times more Vitamin B2, 1.3 times more Vitamin B3, 7.4 times more Vitamin B5, 3.1 times more Vitamin B9 and more Vitamin B12 than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar provide similar amounts of Vitamin B6 per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Snack, Mixed Berry Bar have insufficient amounts of Vitamin C
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Snack, Mixed Berry Bar:

• 7 ounces of Canned Tomatoes with Green Chilies have 6.1 times more Water than Snack, Mixed Berry Bar.
• While 7 oz of Snack, Mixed Berry Bar contain 5.3 times more Calcium, 2.7 times more Copper, 7.3 times more Iron, 8.3 times more Magnesium, 14.9 times more Manganese, 24.5 times more Phosphorus, 4.2 times more Potassium, 49.5 times more Selenium and 20.3 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• Both Canned Tomatoes with Green Chilies and Snack, Mixed Berry Bar contain similar levels of Sodium per seven ounces.
• 7 ounces of Canned Tomatoes with Green Chilies lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snack, Mixed Berry Bar contain 25.5 times more Energy, 131.6 times more Fat, 349.6 times more Saturated Fat, 125 times more Omega 3, 66.7 times more Omega 6, 16.3 times more Carbohydrate and 19.1 times more Protein than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein