Comparing Nutrients in 14 ounces Snacks, popcorn, air-popped VS Tomato Puree

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Tomato Puree	15%	4%	81%

Macro Nutrients

	Snacks, popcorn, air-popped	Tomato Puree	Recommended Dietary Allowance
Energy	53% 1536kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	0.36% 0.12g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	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	237% 309g	27.4% 35.6g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	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	0.38% 0.28g	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	% 0.28g	% 9.72g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0g	g per day for Men 19-50 years
Fiber	151% 57.5g	20% 7.54g	38g per day for Men 19-50 years
Protein	92% 51.4g	11.7% 6.55g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Tomato Puree	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	11.5% 103μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	36.4% 5.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	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	30.8% 123μg	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	7.67% 1.15mg	52% 7.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	11.2% 13.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Tomato Puree	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	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	158% 12.7mg	88.3% 7.06mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	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	203% 1421mg	22.7% 159mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	51.2% 1742mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	5.05% 2.78μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	7.4% 111mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.36% 13g	9.43% 349g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Tomato Puree per 14 oz

Compare the macro and micronutrient content in 14 oz of Snacks, popcorn, air-popped 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 Snacks, popcorn, air-popped vs Tomato Puree:

• 14 ounces of Snacks, popcorn, air-popped have 4.2 times more Vitamin B1, 1.6 times more Vitamin B3, 1.2 times more Vitamin B6 and 2.8 times more Vitamin B9 than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 2.6 times more Vitamin A, more Vitamin C, 6.8 times more Vitamin E and 2.8 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Tomato Puree provide similar amounts of Vitamin B2 and Vitamin B5 per 14 ounces.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Snacks, popcorn, air-popped as well as Canned Tomato Puree have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Snacks, popcorn, air-popped vs Tomato Puree:

• 14 ounces of Snacks, popcorn, air-popped have 1.8 times more Iron, 6.3 times more Magnesium, 6.6 times more Manganese, 9 times more Phosphorus and 8.6 times more Zinc than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 1.3 times more Potassium and 26.5 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Tomato Puree contain similar levels of Copper per 14 ounces.
• Both Snacks, popcorn, air-popped as well as Canned Tomato Puree lack sufficient amounts of Calcium and Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Snacks, popcorn, air-popped have 10.2 times more Energy, 21.6 times more Fat, 13.5 times more Omega 3, 27.6 times more Omega 6, 8.7 times more Carbohydrate, 7.6 times more Fiber and 7.8 times more Protein than Tomato Puree.
• While 14 oz of Canned Tomato Puree contain 5.6 times more Sugars and 34 times more Fructose than Snacks, popcorn, air-popped.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6