Comparing Nutrients in 100 grams Tomatoes VS Snacks, crisped rice bar, chocolate chip

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, crisped rice bar, chocolate chip	5%	28%	67%

Macro Nutrients

	Tomatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Energy	0.62% 18kcal	14% 404kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	14% 13.5g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	16.4% 5.24g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	20.3% 3.45g	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	56% 73g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	NA	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	5.8% 2.2g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	9.1% 5.1g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	44% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	44% 7.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	0% 0mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	54.2% 0.71mg	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	35% 140μg	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	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	3.6% 0.54mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, crisped rice bar, chocolate chip	Recommended Dietary Allowance
Calcium	1% 10mg	2.1% 21mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	34.4% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	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	3.38% 0.27mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	43.4% 1mg	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	19% 134mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	4.94% 168mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	17.6% 9.7μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	18.5% 278mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	7.8% 0.86mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.19% 7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, crisped rice bar, chocolate chip:

• Raw Ripe Red Tomatoes have more Vitamin B5 and more Vitamin C than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 14.3 times more Vitamin B1, 31.6 times more Vitamin B2, 11.9 times more Vitamin B3, 8.8 times more Vitamin B6 and 9.3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, crisped rice bar, chocolate chip:

• Raw Ripe Red Tomatoes have 1.4 times more Potassium and 13.5 times more Water than Snacks, crisped rice bar, chocolate chip.
• While Snacks, crisped rice bar, chocolate chip contain 2.1 times more Calcium, 5.3 times more Copper, 23.3 times more Iron, 4.4 times more Magnesium, 8.8 times more Manganese, 5.6 times more Phosphorus, more Selenium, 55.6 times more Sodium and 5.1 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 100 grams:

• Snacks, crisped rice bar, chocolate chip contain 22.4 times more Energy, 67.5 times more Fat, 187.1 times more Saturated Fat, 66.7 times more Omega 3, 43.1 times more Omega 6, 18.8 times more Carbohydrate, 1.8 times more Fiber and 5.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, crisped rice bar, chocolate chip have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.