Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	18%	21%	61%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27% 780kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	19% 18.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	29% 9.3g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	5.6% 0.089g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	14.3% 2.43g	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	91% 118g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	74.7% 54g	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	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	31% 11.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	63.4% 35.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	11% 99μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	43% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	27.3% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	23.4% 3.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	12.5% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	164% 2.13mg	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	107% 427μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	266% 6.4μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	50.3% 45.2mg	42.6% 38.3mg	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	136% 20.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	2.8% 3.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	2.2% 22mg	86% 861mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	174% 1.57mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.02% 0.79μg	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	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	40.6% 171mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	96% 2.2mg	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	74.6% 522mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	17.5% 595mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	22% 12μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	64.3% 964mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	87% 9.6mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.51% 18.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Ripe Red Tomatoes VS Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Ripe Red Tomatoes versus 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Cooked Ripe Red Tomatoes have 1.6 times more Vitamin K than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 2.1 times more Vitamin A, 7.2 times more Vitamin B1, 8.1 times more Vitamin B2, 3.5 times more Vitamin B3, 2.4 times more Vitamin B5, 13.6 times more Vitamin B6, 16.5 times more Vitamin B9, more Vitamin B12 and 18.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors provide similar amounts of Vitamin C per seven ounces.
• 7 ounces of Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B2 and Vitamin B12
• 7 ounces of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin K
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors have insufficient amounts of Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors:

• 7 ounces of Cooked Ripe Red Tomatoes have 10 times more Water than Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors.
• While 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 39.5 times more Calcium, 10.5 times more Copper, 7.6 times more Iron, 9.6 times more Magnesium, 10.6 times more Manganese, 9.4 times more Phosphorus, 1.4 times more Potassium, 12.2 times more Selenium, 44.2 times more Sodium and 34.5 times more Zinc than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes lack sufficient amounts of Calcium, Selenium and Zinc

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Snacks, granola bar, KASHI GOLEAN, crunchy, mixed flavors contain 21.8 times more Energy, 83.9 times more Fat, 312.5 times more Saturated Fat, 22.5 times more Omega 3, 29.1 times more Omega 6, 14.9 times more Carbohydrate, 11 times more Sugars, 8.4 times more Fiber and 18.8 times more Protein than Cooked Ripe Red Tomatoes.
• 7 ounces of Cooked Ripe Red Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6, Fiber and Protein