Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Tomato Puree	Recommended Dietary Allowance
Energy	52% 1512kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.9% 0.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	354% 257g	26.4% 19g	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	NA	13% 9.45g	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	NA	% 9.72g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	26% 9.92g	20% 7.54g	38g per day for Men 19-50 years
Protein	14% 7.94g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Tomato Puree	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	11% 43.7μg	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	0% 0mg	46.7% 42mg	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	3.44% 0.52mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Tomato Puree	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	127% 1.14mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	39.7% 3.18mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	NA	29% 0.67mg	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	31% 218mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.64% 24g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free versus 14 oz of Tomato Puree to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Popcorn, sugar syrup/caramel, fat-free vs Tomato Puree:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.5 times more Vitamin B1 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 13 times more Vitamin A, 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 15.2 times more Vitamin E and 3.8 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Tomato Puree:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.4 times more Phosphorus, 5.1 times more Selenium, 10.2 times more Sodium and 1.7 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.1 times more Copper, 2.2 times more Iron, 4 times more Potassium and 14.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tomato Puree contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Popcorn, sugar syrup/caramel, fat-free as well as Canned Tomato Puree lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 10 times more Energy, 11.5 times more Omega 3, 7.2 times more Omega 6, 10 times more Carbohydrate, 13.4 times more Sugars, 1.3 times more Fiber and 1.2 times more Protein than Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6