Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	26.6% 772kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	20.5% 20g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	21% 6.74g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	30.4% 0.49g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	24.4% 4.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	107% 139g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	68.4% 49.6g	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	3.6% 2.6g	4.3% 3.1g	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	% 2.34g	% 13.6g	g per day for Men 19-50 years
Sucrose	% 0g	% 24.2g	g per day for Men 19-50 years
Fiber	3.66% 1.4g	118% 44.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	17.7% 9.92g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	114% 1.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	98% 15.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	70% 3.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	147% 1.9mg	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	6.45% 25.8μg	17.4% 69.5μg	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	50.3% 45.2mg	2.65% 2.4mg	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	7.4% 1.1mg	19.4% 2.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	4.3% 5.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	2.2% 22mg	49.6% 496mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0% 0μg	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	17% 1.35mg	22.3% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	89.8% 377mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	294% 6.76mg	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	7.94% 55.6mg	119% 831mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	26% 887mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	32% 17.7μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	31.4% 470mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Cooked Ripe Red Tomatoes have more Vitamin A and 19 times more Vitamin C than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 19.1 times more Vitamin B1, 4.1 times more Vitamin B2, 14.9 times more Vitamin B3, 13.6 times more Vitamin B5, 12.2 times more Vitamin B6, 2.7 times more Vitamin B9 and 2.6 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Vitamin K per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Cooked Ripe Red Tomatoes have 7.8 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 22.7 times more Calcium, 3.5 times more Copper, 1.3 times more Iron, 21.1 times more Magnesium, 32.4 times more Manganese, 15 times more Phosphorus, 2.1 times more Potassium, 17.8 times more Selenium, 21.5 times more Sodium and 14 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Formulated bar, high fiber, chewy, oats and chocolate contain 21.6 times more Energy, 90.9 times more Fat, 226.5 times more Saturated Fat, 122.5 times more Omega 3, 49.7 times more Omega 6, 17.4 times more Carbohydrate, 10 times more Sugars, 32.1 times more Fiber and 5.3 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Fructose per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.