Comparing Nutrients in 14 ounces Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat VS Tomatoes

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%
Tomatoes	17%	9%	74%

Macro Nutrients

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Tomatoes	Recommended Dietary Allowance
Energy	79.8% 2314kcal	2.46% 71.4kcal	2900kcal per day for Men 19-50 years
Fat	178% 173g	0.82% 0.79g	97g per day for Men 19-50 years
Saturated Fat	84.6% 27g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	212% 3.4g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	522% 88.7g	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	138% 179g	12% 15.4g	130g per day for Men 19-50 years
Sugars	2.5% 1.83g	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	% 1.23g	% 0g	g per day for Men 19-50 years
Fiber	84.6% 32g	12.5% 4.76g	38g per day for Men 19-50 years
Protein	51.7% 29g	6.24% 3.5g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Tomatoes	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	18.5% 167μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	44.3% 0.53mg	12.2% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.6% 4.74mg	14.7% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.91mg	7.06% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	33.3% 0.43mg	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	25% 99μg	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	1.32% 1.2mg	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	64.3% 9.64mg	14.3% 2.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13.6% 16.3μg	26% 31.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Tomatoes	Recommended Dietary Allowance
Calcium	1.6% 16mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	71.4% 0.64mg	26% 0.23mg	0.9mg per day for Men 19-50 years
Fluoride	0.63% 25μg	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	98% 7.86mg	13.4% 1.07mg	8mg per day for Men 19-50 years
Magnesium	74.7% 314mg	10.4% 43.7mg	420mg per day for Men 19-50 years
Manganese	109% 2.5mg	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	113% 790mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	21.2% 722mg	27.7% 941mg	3400mg per day for Men 19-50 years
Selenium	16% 8.73μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	241% 3608mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	112% 12.3mg	6.13% 0.67mg	11mg per day for Men 19-50 years
Water	0.13% 4.76g	10% 375g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat vs Tomatoes:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 3.6 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.3 times more Vitamin A, 45.7 times more Vitamin C and 1.9 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat 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, oil-popped, microwave, regular flavor, no trans fat vs Tomatoes:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 2.7 times more Copper, 7.3 times more Iron, 7.2 times more Magnesium, 5.5 times more Manganese, 8.3 times more Phosphorus, more Selenium, 181.8 times more Sodium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 2.5 times more Calcium, 1.3 times more Potassium and 78.8 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have 32.4 times more Energy, 217.8 times more Fat, 243.6 times more Saturated Fat, 284.3 times more Omega 3, 279.2 times more Omega 6, 11.6 times more Carbohydrate, 6.8 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• While Raw Ripe Red Tomatoes contain 5.7 times more Sugars and 19.6 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• Both Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat as well as Raw Ripe Red Tomatoes have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.