Comparing Nutrients in 100 grams Tomatoes VS Snack, Mixed Berry Bar

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snack, Mixed Berry Bar	14%	25%	61%

Macro Nutrients

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Energy	0.62% 18kcal	13.2% 383kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	11% 10.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	12% 3.85g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	7.8% 0.13g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	11.4% 1.93g	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	45.3% 59g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	36.3% 26.3g	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	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	% 1.25g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.16% 1.2g	20.8% 7.9g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	3% 27μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	5.36% 0.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	22% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	8.92% 0.12mg	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	7% 28μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	21.3% 0.51μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0.67% 0.6mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0.33% 2IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	1.93% 0.29mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	1.33% 1.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snack, Mixed Berry Bar	Recommended Dietary Allowance
Calcium	1% 10mg	10.5% 105mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	27% 0.24mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0.29% 11.5μg	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	23.6% 1.9mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	85.3% 1.96mg	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	49% 343mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	13% 446mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	29.8% 447mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.42% 15.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snack, Mixed Berry Bar:

• Raw Ripe Red Tomatoes have 1.6 times more Vitamin A, 22.8 times more Vitamin C, 1.9 times more Vitamin E and 4.9 times more Vitamin K than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 7.6 times more Vitamin B1, 15 times more Vitamin B2, 1.4 times more Vitamin B3, 12.4 times more Vitamin B5, 1.5 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin B12 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snack, Mixed Berry Bar:

• Raw Ripe Red Tomatoes have 6.1 times more Water than Snack, Mixed Berry Bar.
• While Snack, Mixed Berry Bar contains 10.5 times more Calcium, 4.1 times more Copper, 7 times more Iron, 8.3 times more Magnesium, 17.2 times more Manganese, 14.3 times more Phosphorus, 1.9 times more Potassium, more Selenium, 89.4 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Snack, Mixed Berry Bar contains 21.3 times more Energy, 52.7 times more Fat, 137.4 times more Saturated Fat, 41.7 times more Omega 3, 24.2 times more Omega 6, 15.1 times more Carbohydrate, 10 times more Sugars, 6.6 times more Fiber and 15 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Mixed Berry Bar have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.