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

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, popcorn, air-popped	Tomatoes	Recommended Dietary Allowance
Energy	53% 1536kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	7.9% 2.53g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	13.4% 0.21g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	53% 9g	1.87% 0.32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	237% 309g	12% 15.4g	130g per day for Men 19-50 years
Sugars	4.76% 3.45g	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	g per day for Men 19-50 years
Sucrose	% 2.86g	% 0g	g per day for Men 19-50 years
Fiber	151% 57.5g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	92% 51.4g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Tomatoes	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.4% 0.41mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	25.3% 0.33mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40.5% 2.02mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	24.4% 0.32mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	6.2% 1.86μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	30.8% 123μg	15% 59.5μg	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	60.4% 54.4mg	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	7.67% 1.15mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.97% 4.76μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Tomatoes	Recommended Dietary Allowance
Calcium	2.78% 27.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.23% 9.13μg	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	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	19.7% 0.45mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	38.4% 1306mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	2.1% 31.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	111% 12.2mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.36% 13g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, air-popped vs Tomatoes:

• Snacks, popcorn, air-popped have 2.8 times more Vitamin B1, 4.4 times more Vitamin B2, 3.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2 times more Vitamin B6 and 2.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 4.2 times more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 6.6 times more Vitamin K than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

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

• Snacks, popcorn, air-popped have 4.4 times more Copper, 11.8 times more Iron, 13.1 times more Magnesium, 9.8 times more Manganese, 14.9 times more Phosphorus, 1.4 times more Potassium and 18.1 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 1.4 times more Calcium and 28.5 times more Water than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Ripe Red Tomatoes have insufficient amounts of Selenium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, air-popped have 21.5 times more Energy, 22.7 times more Fat, 22.8 times more Saturated Fat, 18 times more Omega 3, 28.3 times more Omega 6, 20 times more Carbohydrate, 12.1 times more Fiber and 14.7 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 3 times more Sugars and 19.6 times more Fructose than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.