Comparing Nutrients in 14 ounces Tomato Puree VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	5.2% 151kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.36% 0.12g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.9% 0.33g	50.5% 8.58g	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	232% 302g	130g per day for Men 19-50 years
Sugars	26.4% 19g	3.56% 2.58g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.58g	g per day for Men 19-50 years
Fiber	20% 7.54g	142% 54g	38g per day for Men 19-50 years
Protein	11.7% 6.55g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	11.5% 103μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.4% 0.32mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.4% 5.8mg	52% 8.33mg	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	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	11.2% 13.5μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	7.14% 71.4mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	127% 1.14mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	51.2% 1742mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	7.4% 111mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	101% 11mg	11mg per day for Men 19-50 years
Water	9.43% 349g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Snacks, popcorn, microwave, 94% fat free per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomato Puree versus 14 oz of Snacks, popcorn, microwave, 94% fat free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Tomato Puree vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Tomato Puree have 2 times more Vitamin A, more Vitamin C, 4.8 times more Vitamin E and 3.1 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 2.8 times more Vitamin B1, 1.9 times more Vitamin B2, 1.4 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.6 times more Vitamin B9 than Canned Tomato Puree.
• 14 ounces of Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin A, Vitamin C and Vitamin K
• Both Canned Tomato Puree as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomato Puree vs Snacks, popcorn, microwave, 94% fat free:

• 14 ounces of Tomato Puree have 1.5 times more Potassium and 20.8 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 1.6 times more Iron, 5.4 times more Magnesium, 6.4 times more Manganese, 7.6 times more Phosphorus, 9.9 times more Selenium, 20.4 times more Sodium and 7.8 times more Zinc than Canned Tomato Puree.
• Both Tomato Puree and Snacks, popcorn, microwave, 94% fat free contain similar levels of Copper per 14 ounces.
• 14 ounces of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Snacks, popcorn, microwave, 94% fat free lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomato Puree have 7.4 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While 14 oz of Snacks, popcorn, microwave, 94% fat free contain 10.6 times more Energy, 29 times more Fat, 40.8 times more Saturated Fat, 13.8 times more Omega 3, 26.4 times more Omega 6, 8.5 times more Carbohydrate, 7.2 times more Fiber and 6.5 times more Protein than Canned Tomato Puree.
• 14 ounces of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6