Comparing Nutrients in 14 ounces Tomato Puree VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tomato Puree	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	5.2% 151kcal	52% 1512kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	5.73% 5.56g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	2.5% 0.79g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	11.4% 0.18g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	13.7% 2.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27.4% 35.6g	275% 357g	130g per day for Men 19-50 years
Sugars	26.4% 19g	354% 257g	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	13% 9.45g	NA	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	% 9.72g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	26% 9.92g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	14% 7.94g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	12.6% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	8.5% 1.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35% 1.75mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	14.3% 0.19mg	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	11% 43.7μg	3.97% 16μg	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	46.7% 42mg	0% 0mg	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	52% 7.8mg	3.44% 0.52mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	61.7% 0.56mg	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	88.3% 7.06mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	NA	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	22.7% 159mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	13% 437mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	75.7% 1135mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.64% 24g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Popcorn, sugar syrup/caramel, fat-free per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Tomato Puree have 13 times more Vitamin A, 1.4 times more Vitamin B2, 4.3 times more Vitamin B3, 2.7 times more Vitamin B6, 2.8 times more Vitamin B9, more Vitamin C, 15.2 times more Vitamin E and 3.8 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.5 times more Vitamin B1 than Canned Tomato Puree.
• 14 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Tomato Puree as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Popcorn, sugar syrup/caramel, fat-free:

• 14 ounces of Tomato Puree have 2.1 times more Copper, 2.2 times more Iron, 4 times more Potassium and 14.6 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 1.4 times more Phosphorus, 5.1 times more Selenium, 10.2 times more Sodium and 1.7 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Popcorn, sugar syrup/caramel, fat-free contain similar levels of Magnesium per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Popcorn, sugar syrup/caramel, fat-free contain 10 times more Energy, 11.5 times more Omega 3, 7.2 times more Omega 6, 10 times more Carbohydrate, 13.4 times more Sugars and 1.3 times more Fiber than Canned Tomato Puree.
• Both Tomato Puree and Popcorn, sugar syrup/caramel, fat-free offer comparable quantities of Protein per 14 ounces.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6