Comparing Nutrients in 100 grams Cooked Ripe Red Tomatoes VS Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	17%	33%	50%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Energy	0.62% 18kcal	14.8% 429kcal	2900kcal per day for Men 19-50 years
Fat	0.11% 0.11g	16% 15.7g	97g per day for Men 19-50 years
Saturated Fat	0.047% 0.015g	3.8% 1.2g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.25% 0.042g	22.8% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3.1% 4g	41% 53.3g	130g per day for Men 19-50 years
Sugars	3.43% 2.5g	23.6% 17g	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	1.8% 1.3g	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	% 1.18g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.84% 0.7g	30% 11.4g	38g per day for Men 19-50 years
Protein	1.7% 0.95g	33% 18.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Vitamin A	2.67% 24μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3% 0.036mg	9.6% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	22.2% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.33% 0.53mg	7.24% 1.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.58% 0.13mg	7.8% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.08% 0.079mg	4.85% 0.063mg	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	3.25% 13μg	11.3% 45μg	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	25.3% 23mg	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	3.73% 0.56mg	47.6% 7.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.33% 2.8μg	2.25% 2.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors	Recommended Dietary Allowance
Calcium	1.1% 11mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	8.33% 0.075mg	56.2% 0.51mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.008% 0.3μg	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	8.5% 0.68mg	42.4% 3.4mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	4.57% 0.11mg	34% 0.78mg	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	4% 28mg	38.7% 271mg	700mg per day for Men 19-50 years
Potassium	6.4% 218mg	12.2% 415mg	3400mg per day for Men 19-50 years
Selenium	0.91% 0.5μg	16.5% 9.1μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	19.5% 293mg	1500mg per day for Men 19-50 years
Zinc	1.27% 0.14mg	14.5% 1.6mg	11mg per day for Men 19-50 years
Water	2.55% 94g	0.25% 9.34g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Cooked Ripe Red Tomatoes have 12 times more Vitamin A, 1.3 times more Vitamin B6 and more Vitamin C than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 3.2 times more Vitamin B1, 13.1 times more Vitamin B2, 2.2 times more Vitamin B3, 3 times more Vitamin B5, 3.5 times more Vitamin B9 and 12.8 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have similar amounts of Vitamin K per 100 g.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Cooked Ripe Red Tomatoes vs Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors:

• Cooked Ripe Red Tomatoes have more Calcium and 10.1 times more Water than Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors.
• While Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 6.7 times more Copper, 5 times more Iron, 11.9 times more Magnesium, 7.4 times more Manganese, 9.7 times more Phosphorus, 1.9 times more Potassium, 18.2 times more Selenium, 26.6 times more Sodium and 11.4 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors contain 23.8 times more Energy, 142.8 times more Fat, 80.9 times more Saturated Fat, 96.5 times more Omega 3, 92.3 times more Omega 6, 13.3 times more Carbohydrate, 6.9 times more Sugars, 16.3 times more Fiber and 19.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, granola bar, KASHI TLC Bar, chewy, mixed flavors have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.