Comparing Nutrients in 7 ounces Tomatoes VS Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	13%	30%	57%

Macro Nutrients

	Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	30.7% 29.8g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	8.9% 2.85g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	154% 2.46g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	44% 7.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.94% 7.7g	96% 125g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	54.7% 39.7g	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	3.75% 2.7g	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	% 2.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	52.2% 20g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	80.4% 0.96mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	25% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	39% 1.94mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	82% 1.06mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	3.1% 0.93μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.44% 29.8μg	40% 161μg	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	30.2% 27mg	0% 0mg	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	7.14% 1.07mg	30.4% 4.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	16.2% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors	Recommended Dietary Allowance
Calcium	2% 20mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	149% 1.35mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.005% 0.2μg	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	6.7% 0.54mg	67% 5.36mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	46% 192mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	271% 6.23mg	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	6.8% 47.6mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	32% 1082mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	68% 37.5μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	53% 794mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 13.1 times more Vitamin B1, 8.6 times more Vitamin B2, 4 times more Vitamin B3, 11 times more Vitamin B5, 6.7 times more Vitamin B6, 5.4 times more Vitamin B9 and 4.3 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have similar amounts of Vitamin K per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors:

• Raw Ripe Red Tomatoes have more Calcium and 34.5 times more Water than Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 11.5 times more Copper, 10 times more Iron, 8.8 times more Magnesium, 27.5 times more Manganese, 13.9 times more Phosphorus, 2.3 times more Potassium, more Selenium, 80 times more Sodium and 16.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors contain 24.8 times more Energy, 75 times more Fat, 51.3 times more Saturated Fat, 413.7 times more Omega 3, 47.1 times more Omega 6, 16.1 times more Carbohydrate, 7.6 times more Sugars, 8.3 times more Fiber and 17 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, crunchy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.