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

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Snacks, popcorn, air-popped	13%	10%	77%

Macro Nutrients

	Tomatoes in Juice with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Energy	2.2% 63.5kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	0.42% 0.13g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	13.4% 0.21g	1.6g per day for Men 19-50 years
Omega 6	2.26% 0.38g	53% 9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.6% 13.8g	237% 309g	130g per day for Men 19-50 years
Sugars	14% 10g	4.76% 3.45g	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	7.17% 5.2g	0.38% 0.28g	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	% 4.92g	% 0.28g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.86g	g per day for Men 19-50 years
Fiber	20% 7.54g	151% 57.5g	38g per day for Men 19-50 years
Protein	5.6% 3.14g	92% 51.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Vitamin A	8.8% 79.4μg	4.4% 39.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	190% 2.3mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	25.3% 0.33mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.7% 2.83mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.3% 0.46mg	40.5% 2.02mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34% 0.44mg	48% 0.62mg	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	7.94% 31.8μg	30.8% 123μg	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	55.6% 50mg	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	15.6% 2.34mg	7.67% 1.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	8.6% 10.3μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Snacks, popcorn, air-popped	Recommended Dietary Allowance
Calcium	13% 131mg	2.78% 27.8mg	1000mg per day for Men 19-50 years
Copper	23% 0.21mg	116% 1.04mg	0.9mg per day for Men 19-50 years
Fluoride	0.51% 20.2μg	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	28.3% 2.26mg	158% 12.7mg	8mg per day for Men 19-50 years
Magnesium	9.45% 39.7mg	136% 572mg	420mg per day for Men 19-50 years
Manganese	11.7% 0.27mg	192% 4.4mg	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	9.64% 67.5mg	203% 1421mg	700mg per day for Men 19-50 years
Potassium	22.3% 758mg	38.4% 1306mg	3400mg per day for Men 19-50 years
Selenium	5.05% 2.78μg	0% 0μg	55μg per day for Men 19-50 years
Sodium	30.4% 456mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	4.33% 0.48mg	111% 12.2mg	11mg per day for Men 19-50 years
Water	10% 376g	0.36% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Snacks, popcorn, air-popped per 14 oz

Compare the macro and micronutrient content in 14 oz of Tomatoes in Juice with Salt versus 14 oz of Snacks, popcorn, air-popped to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Tomatoes in Juice with Salt have 2 times more Vitamin A, 5.5 times more Vitamin B1, more Vitamin C, 2 times more Vitamin E and 2.2 times more Vitamin K than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 1.5 times more Vitamin B2, 3.2 times more Vitamin B3, 4.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Snacks, popcorn, air-popped have insufficient amounts of Vitamin A, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, popcorn, air-popped have insufficient amounts of Vitamin B12 and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Tomatoes in Juice with Salt vs Snacks, popcorn, air-popped:

• 14 ounces of Tomatoes in Juice with Salt have 4.7 times more Calcium, 14.4 times more Sodium and 28.5 times more Water than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 5 times more Copper, 5.6 times more Iron, 14.4 times more Magnesium, 16.4 times more Manganese, 21.1 times more Phosphorus, 1.7 times more Potassium and 25.7 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Zinc
• 14 ounces of Snacks, popcorn, air-popped lack sufficient amounts of Calcium
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Snacks, popcorn, air-popped lack sufficient amounts of Selenium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Tomatoes in Juice with Salt have 2.9 times more Sugars than Snacks, popcorn, air-popped.
• While 14 oz of Snacks, popcorn, air-popped contain 24.2 times more Energy, 18.2 times more Fat, 13.5 times more Omega 3, 23.3 times more Omega 6, 22.4 times more Carbohydrate, 7.6 times more Fiber and 16.4 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 14 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein