Comparing Nutrients in 14 ounces Snacks, popcorn, cakes VS Cooked Ripe Red Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, cakes	10%	7%	83%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, popcorn, cakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	52.6% 1524kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	12.7% 12.3g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	5.95% 1.9g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	9.92% 0.16g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	30.6% 5.2g	0.98% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	12.2% 16g	130g per day for Men 19-50 years
Sugars	3.94% 2.86g	13.6% 9.9g	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	7.17% 5.2g	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	% 4.7g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	30.3% 11.5g	7.3% 2.78g	38g per day for Men 19-50 years
Protein	68.7% 38.5g	6.73% 3.77g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, cakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	1.76% 16μg	10.6% 95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	54.3% 0.71mg	6.7% 0.087mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	10.2% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.3% 0.72mg	24% 0.31mg	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	18% 71.4μg	13% 51.6μg	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	101% 90mg	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	15% 2.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.64% 4.37μg	9.26% 11μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, cakes	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	251% 2.26mg	33% 0.3mg	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	93% 7.42mg	33.7% 2.7mg	8mg per day for Men 19-50 years
Magnesium	150% 631mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	18% 0.42mg	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	157% 1099mg	16% 111mg	700mg per day for Men 19-50 years
Potassium	38% 1298mg	25.4% 865mg	3400mg per day for Men 19-50 years
Selenium	71.4% 39.3μg	3.6% 2μg	55μg per day for Men 19-50 years
Sodium	76.2% 1143mg	2.9% 43.7mg	1500mg per day for Men 19-50 years
Zinc	144% 16mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.54% 20g	10% 374g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, cakes vs Cooked Ripe Red Tomatoes:

• Snacks, popcorn, cakes have 2.1 times more Vitamin B1, 8.1 times more Vitamin B2, 11.3 times more Vitamin B3, 3.4 times more Vitamin B5, 2.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 6 times more Vitamin A, more Vitamin C, 1.9 times more Vitamin E and 2.5 times more Vitamin K than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Snacks, popcorn, cakes vs Cooked Ripe Red Tomatoes:

• Snacks, popcorn, cakes have 7.6 times more Copper, 2.8 times more Iron, 17.7 times more Magnesium, 9.4 times more Manganese, 9.9 times more Phosphorus, 1.5 times more Potassium, 19.8 times more Selenium, 26.2 times more Sodium and 28.5 times more Zinc than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 18.9 times more Water than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes and Cooked Ripe Red Tomatoes have similar amounts of Calcium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, cakes have 21.3 times more Energy, 28.2 times more Fat, 32 times more Saturated Fat, 20 times more Omega 3, 31.2 times more Omega 6, 20 times more Carbohydrate, 4.1 times more Fiber and 10.2 times more Protein than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 3.5 times more Sugars than Snacks, popcorn, cakes.
• Both Snacks, popcorn, cakes as well as Cooked Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.