Comparing Nutrients in 14 ounces Popcorn, sugar syrup/caramel, fat-free VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	52% 1512kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	5.73% 5.56g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.79g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	11.4% 0.18g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	13.7% 2.33g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 357g	19% 24.6g	130g per day for Men 19-50 years
Sugars	354% 257g	19.3% 14g	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	10.3% 7.46g	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	% 6.47g	g per day for Men 19-50 years
Sucrose	NA	% 0.079g	g per day for Men 19-50 years
Fiber	26% 9.92g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	14% 7.94g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.6% 0.15mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.7% 0.23mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.5% 1.36mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.3% 0.19mg	5.2% 0.067mg	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	4.96% 20μg	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	35% 31.4mg	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	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	61.7% 0.56mg	49.4% 0.44mg	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	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	NA	10% 0.23mg	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	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	13% 437mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	26% 14.3μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	75.7% 1135mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.64% 24g	9.8% 363g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Stewed Canned Tomatoes per 14 oz

Compare the macro and micronutrient content in 14 oz of Popcorn, sugar syrup/caramel, fat-free versus 14 oz of Stewed Canned Tomatoes 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 Stewed Canned Tomatoes:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.7 times more Vitamin B2 and 2.8 times more Vitamin B6 than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 2.1 times more Vitamin B3, more Vitamin C, 6.4 times more Vitamin E and 2.7 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Stewed Canned Tomatoes provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin C, Vitamin E and Vitamin K
• 14 ounces of Stewed Canned Tomatoes have insufficient amounts of Vitamin B6
• Both Popcorn, sugar syrup/caramel, fat-free as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Popcorn, sugar syrup/caramel, fat-free vs Stewed Canned Tomatoes:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 1.3 times more Copper, 2.3 times more Magnesium, 2.8 times more Phosphorus, 6 times more Selenium, 1.3 times more Sodium and 3.6 times more Zinc than Stewed Canned Tomatoes.
• While 14 oz of Stewed Canned Ripe Red Tomatoes contain 1.9 times more Calcium, 1.7 times more Iron, 1.9 times more Potassium and 15.3 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium
• 14 ounces of Stewed Canned Tomatoes lack sufficient amounts of Selenium and Zinc

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have 14.7 times more Energy, 15.3 times more Omega 3, 7.9 times more Omega 6, 14.5 times more Carbohydrate, 18.4 times more Sugars, 2.5 times more Fiber and 2.2 times more Protein than Stewed Canned Tomatoes.
• 14 ounces of Stewed Canned Tomatoes provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein