Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	62.5% 1814kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	62% 60.3g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	16.6% 5.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	24.6% 0.39g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	47.3% 8.03g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12.2% 16g	208% 271g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	26% 19g	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	7.4% 5.36g	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	% 4.7g	% 3.25g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	7.3% 2.78g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	83.6% 46.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	185% 2.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	94% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	175% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	39.7% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	33.3% 0.43mg	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	13% 51.6μg	134% 536μg	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	101% 90mg	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% 2.22mg	183% 27.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	3.97% 4.76μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	62% 0.56mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.01% 0.4μg	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	33.7% 2.7mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	113% 2.6mg	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	16% 111mg	70.3% 492mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	15% 512mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	239% 131μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	226% 3389mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	34.6% 3.8mg	11mg per day for Men 19-50 years
Water	10% 374g	0.21% 7.94g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, pita chips, salted:

• Cooked Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 2.3 times more Vitamin K than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 15.6 times more Vitamin B1, 14 times more Vitamin B2, 13.2 times more Vitamin B3, 3.9 times more Vitamin B5, 1.4 times more Vitamin B6, 10.4 times more Vitamin B9 and 12.4 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Snacks, pita chips, salted:

• Cooked Ripe Red Tomatoes have 1.7 times more Potassium and 47.2 times more Water than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.5 times more Calcium, 1.9 times more Copper, 6.8 times more Iron, 4.1 times more Magnesium, 6.2 times more Manganese, 4.4 times more Phosphorus, 66.2 times more Selenium, 77.6 times more Sodium and 6.9 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, pita chips, salted contain 25.4 times more Energy, 138.2 times more Fat, 89.5 times more Saturated Fat, 49.5 times more Omega 3, 48.2 times more Omega 6, 17 times more Carbohydrate, 1.9 times more Sugars, 5.4 times more Fiber and 12.4 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, pita chips, salted have similar amounts of Fructose per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.