Comparing Nutrients in 7 ounces Tomatoes VS Snacks, granola bar, QUAKER, DIPPS, all flavors

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bar, QUAKER, DIPPS, all flavors	6%	39%	55%

Macro Nutrients

	Tomatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	33% 953kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	41.8% 40.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	54% 17.3g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	19.7% 0.32g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	80.5% 13.7g	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	99% 129g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	103% 74.6g	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	3.75% 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	16.7% 6.35g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	22% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	17.6% 0.23mg	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	5.95% 24μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	4.96% 0.12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0.66% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.99% 5.95IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	55.4% 8.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	3.3% 3.97μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bar, QUAKER, DIPPS, all flavors	Recommended Dietary Allowance
Calcium	2% 20mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	48% 0.43mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.035% 1.4μg	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	28.8% 2.3mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	98% 2.26mg	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	6.8% 47.6mg	46% 321mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	35.6% 534mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 1.3 times more Vitamin B9, 45.7 times more Vitamin C and 4 times more Vitamin K than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 3.6 times more Vitamin B1, 5.1 times more Vitamin B2, 1.7 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6, more Vitamin B12 and 7.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, granola bar, QUAKER, DIPPS, all flavors:

• Raw Ripe Red Tomatoes have 17 times more Water than Snacks, granola bar, QUAKER, DIPPS, all flavors.
• While Snacks, granola bar, QUAKER, DIPPS, all flavors contain 6.5 times more Calcium, 3.7 times more Copper, 4.3 times more Iron, 5 times more Magnesium, 10 times more Manganese, 6.8 times more Phosphorus, more Selenium, 53.8 times more Sodium and 7.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bar, QUAKER, DIPPS, all flavors have similar amounts of Potassium per 7 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, granola bar, QUAKER, DIPPS, all flavors contain 26.7 times more Energy, 102.1 times more Fat, 310.5 times more Saturated Fat, 53 times more Omega 3, 86.2 times more Omega 6, 16.7 times more Carbohydrate, 14.3 times more Sugars, 2.7 times more Fiber and 8.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bar, QUAKER, DIPPS, all flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.