Comparing Nutrients in 100 grams Snacks, granola bar, fruit-filled, nonfat VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, granola bar, fruit-filled, nonfat	7%	2%	91%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	11.8% 342kcal	0.9% 26kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.081% 0.026g	32g per day for Men 19-50 years
Omega 3	1.2% 0.019g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	1.95% 0.33g	0.44% 0.074g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	59.7% 77.6g	4.76% 6.2g	130g per day for Men 19-50 years
Sugars	62.4% 45.2g	4.86% 3.52g	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	10.3% 7.46g	2.6% 1.88g	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	% 4.27g	% 1.63g	g per day for Men 19-50 years
Sucrose	% 33.5g	% 0.02g	g per day for Men 19-50 years
Fiber	19.5% 7.4g	2.63% 1g	38g per day for Men 19-50 years
Protein	10.5% 5.9g	1.63% 0.91g	56g per day for Men 19-50 years

Vitamins

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.11% 1μg	1% 9μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.5% 0.03mg	3.83% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.4% 0.07mg	2.7% 0.035mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	4.46% 0.71mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.3% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	122% 1.6mg	1.3% 0.017mg	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	79% 316μg	1.25% 5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	7.5% 0.18μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	1.9% 1.7mg	8.78% 7.9mg	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	1.47% 0.22mg	5.53% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.1% 1.3μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, granola bar, fruit-filled, nonfat	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	0.3% 3mg	3.4% 34mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	12.4% 0.11mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	50% 4mg	16.6% 1.33mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	2.86% 12mg	420mg per day for Men 19-50 years
Manganese	NA	2.57% 0.059mg	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	17.4% 122mg	2.86% 20mg	700mg per day for Men 19-50 years
Potassium	6.47% 220mg	6.1% 207mg	3400mg per day for Men 19-50 years
Selenium	15% 8.3μg	1.1% 0.6μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	14.7% 221mg	1500mg per day for Men 19-50 years
Zinc	13% 1.42mg	1.55% 0.17mg	11mg per day for Men 19-50 years
Water	0.37% 13.7g	2.47% 92g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2 times more Vitamin B2, 93.5 times more Vitamin B6, 63.2 times more Vitamin B9 and more Vitamin B12 than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 9 times more Vitamin A, 1.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin C, 3.8 times more Vitamin E and 1.8 times more Vitamin K than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Snacks, granola bar, fruit-filled, nonfat vs Stewed Canned Tomatoes:

• Snacks, granola bar, fruit-filled, nonfat have 2.1 times more Copper, 3 times more Iron, 4.2 times more Magnesium, 6.1 times more Phosphorus, 13.8 times more Selenium and 8.4 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 11.3 times more Calcium, 13.8 times more Sodium and 6.7 times more Water than Snacks, granola bar, fruit-filled, nonfat.
• Both Snacks, granola bar, fruit-filled, nonfat and Stewed Canned Ripe Red Tomatoes have similar amounts of Potassium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, fruit-filled, nonfat have 13.2 times more Energy, 6.3 times more Omega 3, 4.5 times more Omega 6, 12.5 times more Carbohydrate, 12.9 times more Sugars, 4 times more Fructose, 7.4 times more Fiber and 6.5 times more Protein than Stewed Canned Ripe Red Tomatoes.
• Both Snacks, granola bar, fruit-filled, nonfat as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.