Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, granola bars, hard, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bars, hard, plain	8%	37%	55%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	32.2% 935kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	140% 23.8g	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	98% 128g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	78.2% 56.7g	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	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	27.7% 10.5g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	35.8% 20g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	43.7% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	18% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	19.6% 3.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	32.3% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	13% 0.17mg	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	6.45% 25.8μg	11.4% 45.6μg	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% 1.8mg	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	27.7% 4.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	24% 29μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bars, hard, plain	Recommended Dietary Allowance
Calcium	2.2% 22mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	86.4% 0.78mg	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	17% 1.35mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	153% 3.53mg	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	78.5% 550mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	19.6% 667mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	58.5% 32μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	39% 583mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	36.6% 4.03mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.21% 7.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Snacks, granola bars, hard, plain:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A and 25.3 times more Vitamin C than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 7.3 times more Vitamin B1, 5.4 times more Vitamin B2, 3 times more Vitamin B3, 6.3 times more Vitamin B5, 1.8 times more Vitamin B9, 3.7 times more Vitamin E and 5.2 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bars, hard, plain have similar amounts of Vitamin B6 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, granola bars, hard, plain:

• Cooked Ripe Red Tomatoes have 24.2 times more Water than Snacks, granola bars, hard, plain.
• While Snacks, granola bars, hard, plain contain 5.5 times more Calcium, 5.2 times more Copper, 4.3 times more Iron, 10.8 times more Magnesium, 16.9 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 32.4 times more Selenium, 26.7 times more Sodium and 14.5 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bars, hard, plain contain 26.2 times more Energy, 180 times more Fat, 158 times more Saturated Fat, 30 times more Omega 3, 285.5 times more Omega 6, 16.1 times more Carbohydrate, 11.5 times more Sugars, 7.6 times more Fiber and 10.6 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bars, hard, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.