Comparing Nutrients in 100 grams Tomatoes VS Snack, Pretzel, hard chocolate coated

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snack, Pretzel, hard chocolate coated	6%	34%	60%

Macro Nutrients

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Energy	0.62% 18kcal	16% 467kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	18% 17.6g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	18.6% 0.3g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	15% 2.52g	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	54% 70g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	53.5% 38.8g	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	9.2% 3.5g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	12.6% 7.05g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	2.78% 25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	30% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	7.3% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	2.4% 0.031mg	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	18.5% 74μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	13.3% 0.32μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	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	3.6% 0.54mg	4.13% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	9.25% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snack, Pretzel, hard chocolate coated	Recommended Dietary Allowance
Calcium	1% 10mg	14% 141mg	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	0.053% 2.1μg	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	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	19.7% 0.45mg	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	18.3% 128mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	5.85% 199mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	33% 494mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.083% 3.06g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snack, Pretzel, hard chocolate coated:

• Raw Ripe Red Tomatoes have 1.7 times more Vitamin A, 2.6 times more Vitamin B6 and more Vitamin C than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 9.7 times more Vitamin B1, 16.7 times more Vitamin B2, 4 times more Vitamin B3, 4.1 times more Vitamin B5, 4.9 times more Vitamin B9, more Vitamin B12 and 1.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Vitamin E per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snack, Pretzel, hard chocolate coated:

• Raw Ripe Red Tomatoes have 30.9 times more Water than Snack, Pretzel, hard chocolate coated.
• While Snack, Pretzel, hard chocolate coated contains 14.1 times more Calcium, 4.4 times more Copper, 9.4 times more Iron, 3.2 times more Magnesium, 4 times more Manganese, 5.3 times more Phosphorus, more Selenium, 98.8 times more Sodium and 7.8 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snack, Pretzel, hard chocolate coated have similar amounts of Potassium per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Snack, Pretzel, hard chocolate coated contains 25.9 times more Energy, 88.2 times more Fat, 307.5 times more Saturated Fat, 99.3 times more Omega 3, 31.5 times more Omega 6, 18 times more Carbohydrate, 14.8 times more Sugars, 2.9 times more Fiber and 8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snack, Pretzel, hard chocolate coated have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.