Comparing Nutrients in 100 grams Tomatoes VS Snacks, granola bars, soft, almond, confectioners coating

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, granola bars, soft, almond, confectioners coating	8%	40%	52%

Macro Nutrients

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Energy	0.62% 18kcal	15.7% 455kcal	2900kcal per day for Men 19-50 years
Fat	0.21% 0.2g	20.6% 20g	97g per day for Men 19-50 years
Saturated Fat	0.088% 0.028g	17.7% 5.67g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.88% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.47% 0.08g	21.3% 3.63g	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	46.3% 60g	130g per day for Men 19-50 years
Sugars	3.63% 2.63g	47% 34g	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	11.3% 4.3g	38g per day for Men 19-50 years
Protein	1.57% 0.88g	15.4% 8.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Vitamin A	4.67% 42μg	0.56% 5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.1% 0.037mg	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.7% 0.59mg	8.24% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.8% 0.089mg	7.6% 0.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.15% 0.08mg	5.54% 0.072mg	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	4.5% 18μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.83% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	15.2% 13.7mg	0.22% 0.2mg	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	50.7% 7.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.6% 7.9μg	1.25% 1.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, granola bars, soft, almond, confectioners coating	Recommended Dietary Allowance
Calcium	1% 10mg	13.6% 136mg	1000mg per day for Men 19-50 years
Copper	6.56% 0.059mg	37.4% 0.34mg	0.9mg per day for Men 19-50 years
Fluoride	0.058% 2.3μg	0.063% 2.5μg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	2.6% 11mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	4.96% 0.11mg	40.6% 0.93mg	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	27.4% 192mg	700mg per day for Men 19-50 years
Potassium	6.97% 237mg	9.4% 320mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	12% 6.5μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	32.4% 486mg	1500mg per day for Men 19-50 years
Zinc	1.55% 0.17mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	2.55% 95g	0.24% 8.74g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Tomatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Ripe Red Tomatoes have 8.4 times more Vitamin A, 68.5 times more Vitamin C and 5.3 times more Vitamin K than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 2.8 times more Vitamin B1, 18.9 times more Vitamin B2, 2.2 times more Vitamin B3, 4.3 times more Vitamin B5, more Vitamin B12 and 14.1 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, granola bars, soft, almond, confectioners coating have similar amounts of Vitamin B6 and Vitamin B9 per 100 g.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Vitamin D in 100 g.

Comparing minerals per 100 grams for Tomatoes vs Snacks, granola bars, soft, almond, confectioners coating:

• Raw Ripe Red Tomatoes have 10.8 times more Water than Snacks, granola bars, soft, almond, confectioners coating.
• While Snacks, granola bars, soft, almond, confectioners coating contain 13.6 times more Calcium, 5.7 times more Copper, 5.5 times more Iron, 8.6 times more Magnesium, 8.2 times more Manganese, 8 times more Phosphorus, 1.4 times more Potassium, more Selenium, 97.2 times more Sodium and 8.3 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Fluoride in 100 g.

Comparison of macro-nutrients per 100 grams:

• Snacks, granola bars, soft, almond, confectioners coating contain 25.3 times more Energy, 100 times more Fat, 202.4 times more Saturated Fat, 45.4 times more Omega 6, 15.5 times more Carbohydrate, 12.9 times more Sugars, 3.6 times more Fiber and 9.8 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, granola bars, soft, almond, confectioners coating have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.