Comparing Nutrients in 7 ounces Tomatoes VS Snacks, NUTRI-GRAIN FRUIT AND NUT BAR

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	9%	24%	67%

Macro Nutrients

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	27.6% 800kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	22.4% 21.7g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.056g	12% 3.83g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	7.57% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	29.4% 5g	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	102% 132g	130g per day for Men 19-50 years
Sugars	7.2% 5.2g	89% 64.4g	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	39% 15g	38g per day for Men 19-50 years
Protein	3.1% 1.75g	33.2% 18.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Vitamin A	9.26% 83.3μg	59% 530μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.1% 0.073mg	77% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	94% 1.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.37% 1.18mg	80% 12.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.53% 0.18mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.2% 0.16mg	93% 1.2mg	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	63% 252μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	30.2% 27mg	0.44% 0.4mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	10.3% 61.5IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	7.14% 1.07mg	49.2% 7.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, NUTRI-GRAIN FRUIT AND NUT BAR	Recommended Dietary Allowance
Calcium	2% 20mg	13% 129mg	1000mg per day for Men 19-50 years
Copper	13% 0.12mg	96% 0.87mg	0.9mg per day for Men 19-50 years
Fluoride	0.11% 4.56μg	0.01% 0.4μg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	5.2% 22mg	49.6% 208mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	124% 2.86mg	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	82.2% 575mg	700mg per day for Men 19-50 years
Potassium	14% 470mg	19% 651mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	40.8% 22.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	25.8% 387mg	1500mg per day for Men 19-50 years
Zinc	3.07% 0.34mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	5.07% 188g	0.6% 22.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 68.5 times more Vitamin C and 6.6 times more Vitamin K than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.4 times more Vitamin A, 12.6 times more Vitamin B1, 32.4 times more Vitamin B2, 10.8 times more Vitamin B3, 2.9 times more Vitamin B5, 7.7 times more Vitamin B6, 8.5 times more Vitamin B9, more Vitamin B12, more Vitamin D and 6.9 times more Vitamin E than Raw Ripe Red Tomatoes.

Comparing minerals per 7 ounces for Tomatoes vs Snacks, NUTRI-GRAIN FRUIT AND NUT BAR:

• Raw Ripe Red Tomatoes have 8.4 times more Water than Snacks, NUTRI-GRAIN FRUIT AND NUT BAR.
• While Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 6.5 times more Calcium, 7.4 times more Copper, 20.9 times more Iron, 9.5 times more Magnesium, 12.6 times more Manganese, 12.1 times more Phosphorus, 1.4 times more Potassium, more Selenium, 39 times more Sodium and 19.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Fluoride in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Snacks, NUTRI-GRAIN FRUIT AND NUT BAR contain 22.4 times more Energy, 54.7 times more Fat, 68.9 times more Saturated Fat, 20.3 times more Omega 3, 31.5 times more Omega 6, 17.2 times more Carbohydrate, 12.3 times more Sugars, 6.3 times more Fiber and 10.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, NUTRI-GRAIN FRUIT AND NUT BAR have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.