Comparing Nutrients in 100 grams Tomatoes VS Formulated bar, high fiber, chewy, oats and chocolate

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Formulated bar, high fiber, chewy, oats and chocolate	5%	23%	72%

Macro Nutrients

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.4% 389kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	10.3% 10g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	10.6% 3.4g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	15.3% 0.25g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	12.3% 2.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	3% 3.9g	53.7% 70g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	34.5% 25g	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	1.9% 1.37g	2.17% 1.57g	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	% 1.25g	% 6.86g	g per day for Men 19-50 years
Sucrose	% 0g	% 12g	g per day for Men 19-50 years
Fiber	3.16% 1.2g	59.2% 22.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	8.93% 5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	57.3% 0.69mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	7% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	49.4% 7.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	35% 1.76mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	74% 0.96mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1.56% 0.47μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.75% 15μg	8.75% 35μg	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	15.2% 13.7mg	1.33% 1.2mg	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	3.6% 0.54mg	9.8% 1.47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	2.17% 2.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Formulated bar, high fiber, chewy, oats and chocolate	Recommended Dietary Allowance
Calcium	1% 10mg	25% 250mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	29% 0.26mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0% 0μg	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	3.38% 0.27mg	11.3% 0.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	148% 3.4mg	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	3.43% 24mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	13% 447mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	16% 8.9μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	16% 237mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	18% 1.96mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.33% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Ripe Red Tomatoes have more Vitamin A, 11.4 times more Vitamin C and 3 times more Vitamin K than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 18.6 times more Vitamin B1, 4.8 times more Vitamin B2, 13.3 times more Vitamin B3, 19.8 times more Vitamin B5, 12 times more Vitamin B6, 2.3 times more Vitamin B9 and 2.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Vitamin B12 and Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Formulated bar, high fiber, chewy, oats and chocolate:

• Raw Ripe Red Tomatoes have 7.9 times more Water than Formulated bar, high fiber, chewy, oats and chocolate.
• While Formulated bar, high fiber, chewy, oats and chocolate contain 25 times more Calcium, 4.4 times more Copper, 3.3 times more Iron, 17.3 times more Magnesium, 29.9 times more Manganese, 17.5 times more Phosphorus, 1.9 times more Potassium, more Selenium, 47.4 times more Sodium and 11.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Formulated bar, high fiber, chewy, oats and chocolate contain 21.6 times more Energy, 50 times more Fat, 121.3 times more Saturated Fat, 81.7 times more Omega 3, 26.1 times more Omega 6, 17.9 times more Carbohydrate, 9.5 times more Sugars, 18.8 times more Fiber and 5.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Formulated bar, high fiber, chewy, oats and chocolate have similar amounts of Fructose per 100 g.
• Both Raw Ripe Red Tomatoes as well as Formulated bar, high fiber, chewy, oats and chocolate have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.