Comparing Nutrients in 14 ounces Snacks, corn-based, extruded, chips, plain VS Stewed Canned Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, corn-based, extruded, chips, plain	4%	54%	42%
Stewed Canned Tomatoes	12%	6%	82%

Macro Nutrients

	Snacks, corn-based, extruded, chips, plain	Stewed Canned Tomatoes	Recommended Dietary Allowance
Energy	73.8% 2139kcal	3.56% 103kcal	2900kcal per day for Men 19-50 years
Fat	136% 132g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	53.7% 17g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	69% 1.1g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	377% 64g	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	175% 227g	19% 24.6g	130g per day for Men 19-50 years
Sugars	1.48% 1.07g	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	0% 0g	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	% 0g	% 6.47g	g per day for Men 19-50 years
Sucrose	% 1.07g	% 0.079g	g per day for Men 19-50 years
Fiber	41.8% 16g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	43.7% 24.5g	6.45% 3.6g	56g per day for Men 19-50 years

Vitamins

	Snacks, corn-based, extruded, chips, plain	Stewed Canned Tomatoes	Recommended Dietary Allowance
Vitamin A	1.32% 12μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.5% 0.19mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21% 3.34mg	17.7% 2.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	9.05% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51% 0.66mg	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	7.94% 31.8μg	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	191% 28.7mg	22% 3.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21% 25μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, corn-based, extruded, chips, plain	Stewed Canned Tomatoes	Recommended Dietary Allowance
Calcium	54.8% 548mg	13.5% 135mg	1000mg per day for Men 19-50 years
Copper	44.5% 0.4mg	49.4% 0.44mg	0.9mg per day for Men 19-50 years
Fluoride	5.15% 206μg	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	59.5% 4.76mg	66% 5.28mg	8mg per day for Men 19-50 years
Magnesium	68% 286mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	57.5% 1.32mg	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	110% 770mg	11.3% 79.4mg	700mg per day for Men 19-50 years
Potassium	17% 572mg	24% 822mg	3400mg per day for Men 19-50 years
Selenium	55% 30μg	4.33% 2.4μg	55μg per day for Men 19-50 years
Sodium	136% 2040mg	58.5% 877mg	1500mg per day for Men 19-50 years
Zinc	46.5% 5.1mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.11% 4.25g	9.8% 363g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, corn-based, extruded, chips, plain vs Stewed Canned Tomatoes:

• Snacks, corn-based, extruded, chips, plain have 2.2 times more Vitamin B2, 1.7 times more Vitamin B5, 9.8 times more Vitamin B6, 1.6 times more Vitamin B9, 8.7 times more Vitamin E and 2.6 times more Vitamin K than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 3 times more Vitamin A and more Vitamin C than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Stewed Canned Ripe Red Tomatoes have similar amounts of Vitamin B1 and Vitamin B3 per 14 oz.
• Both Snacks, corn-based, extruded, chips, plain as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, corn-based, extruded, chips, plain vs Stewed Canned Tomatoes:

• Snacks, corn-based, extruded, chips, plain have 4.1 times more Calcium, 6 times more Magnesium, 5.6 times more Manganese, 9.7 times more Phosphorus, 12.7 times more Selenium, 2.3 times more Sodium and 7.6 times more Zinc than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 1.4 times more Potassium and 85.6 times more Water than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain and Stewed Canned Ripe Red Tomatoes have similar amounts of Copper and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, corn-based, extruded, chips, plain have 20.7 times more Energy, 175.6 times more Fat, 166.6 times more Saturated Fat, 92.7 times more Omega 3, 218 times more Omega 6, 9.3 times more Carbohydrate, 4 times more Fiber and 6.8 times more Protein than Stewed Canned Ripe Red Tomatoes.
• While Stewed Canned Ripe Red Tomatoes contain 13 times more Sugars and more Fructose than Snacks, corn-based, extruded, chips, plain.
• Both Snacks, corn-based, extruded, chips, plain as well as Stewed Canned Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.