Comparing Nutrients in 7 ounces Canned Tomatoes with Green Chilies VS Snacks, CLIF BAR, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Canned Tomatoes with Green Chilies	15%	4%	81%
Snacks, CLIF BAR, mixed flavors	16%	14%	70%

Macro Nutrients

	Canned Tomatoes with Green Chilies	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Energy	1.03% 29.8kcal	23.7% 687kcal	2900kcal per day for Men 19-50 years
Fat	0.16% 0.16g	12% 11.7g	97g per day for Men 19-50 years
Saturated Fat	0.068% 0.022g	9.12% 2.9g	32g per day for Men 19-50 years
Omega 3	0.12% 0.002g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	0.34% 0.058g	23% 3.9g	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	100% 130g	130g per day for Men 19-50 years
Sugars	NA	86.6% 62.7g	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	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	38.6% 14.7g	38g per day for Men 19-50 years
Protein	2.45% 1.37g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Canned Tomatoes with Green Chilies	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.62% 0.067mg	91% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.94% 1.27mg	54.7% 8.76mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.87% 0.29mg	87.7% 4.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.7% 0.2mg	89.8% 1.17mg	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	58.5% 234μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	109% 2.6μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	13.7% 12.3mg	194% 175mg	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	NA	3.18% 0.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	61% 73μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Canned Tomatoes with Green Chilies	Snacks, CLIF BAR, mixed flavors	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	73% 730mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	97% 0.88mg	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	6.45% 0.52mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	69.5% 292mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	185% 4.26mg	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	83.3% 583mg	700mg per day for Men 19-50 years
Potassium	6.25% 212mg	24% 818mg	3400mg per day for Men 19-50 years
Selenium	1.44% 0.79μg	74.3% 41μg	55μg per day for Men 19-50 years
Sodium	53% 796mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	2.35% 0.26mg	79.6% 8.75mg	11mg per day for Men 19-50 years
Water	5.05% 187g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Canned Tomatoes with Green Chilies VS Snacks, CLIF BAR, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Canned Tomatoes with Green Chilies versus 7 oz of Snacks, CLIF BAR, mixed flavors 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 Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Canned Tomatoes with Green Chilies have 20 times more Vitamin A than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 16.2 times more Vitamin B1, 19.7 times more Vitamin B2, 6.9 times more Vitamin B3, 14.9 times more Vitamin B5, 5.7 times more Vitamin B6, 13.1 times more Vitamin B9, more Vitamin B12 and 14.2 times more Vitamin C than Canned Red Ripe Tomatoes with Green Chilies.
• 7 ounces of Canned Tomatoes with Green Chilies have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin A
• Both Canned Red Ripe Tomatoes with Green Chilies as well as Snacks, CLIF BAR, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Canned Tomatoes with Green Chilies vs Snacks, CLIF BAR, mixed flavors:

• 7 ounces of Canned Tomatoes with Green Chilies have 2.1 times more Sodium and 8.6 times more Water than Snacks, CLIF BAR, mixed flavors.
• While 7 oz of Snacks, CLIF BAR, mixed flavors contain 18.4 times more Calcium, 4.9 times more Copper, 25.5 times more Iron, 13.4 times more Magnesium, 16.3 times more Manganese, 21 times more Phosphorus, 3.9 times more Potassium, 51.5 times more Selenium and 33.9 times more Zinc than Canned Red Ripe Tomatoes with Green Chilies.
• 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 Snacks, CLIF BAR, mixed flavors contain 23.1 times more Energy, 73.5 times more Fat, 133.7 times more Saturated Fat, 219 times more Omega 3, 67.7 times more Omega 6, 18.1 times more Carbohydrate and 21.3 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