Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	68.4% 1984kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	115% 112g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	60.7% 19.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	181% 2.9g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	296% 50.3g	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	175% 227g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	NA	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	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	% 4.7g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.3% 2.78g	104% 39.7g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	44.3% 0.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	41.5% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	38.4% 6.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	24.2% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	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	13% 51.6μg	17% 67.5μg	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	101% 90mg	1.32% 1.2mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	15% 2.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	97% 0.88mg	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	33.7% 2.7mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	102% 429mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	152% 3.5mg	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	142% 992mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	26.3% 893mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	52.7% 29μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	234% 3509mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	95% 10.5mg	11mg per day for Men 19-50 years
Water	10% 374g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Cooked Ripe Red Tomatoes have 24 times more Vitamin A and 76 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.7 times more Vitamin B1, 6.2 times more Vitamin B2, 2.9 times more Vitamin B3, 2.4 times more Vitamin B5, 2.6 times more Vitamin B6 and 1.3 times more Vitamin B9 than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Cooked Ripe Red Tomatoes have 33.7 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 2.9 times more Copper, 4.1 times more Iron, 12 times more Magnesium, 8.4 times more Manganese, 8.9 times more Phosphorus, 14.6 times more Selenium, 80.4 times more Sodium and 18.9 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Calcium and Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 27.8 times more Energy, 255.5 times more Fat, 326 times more Saturated Fat, 365 times more Omega 3, 301.9 times more Omega 6, 14.3 times more Carbohydrate, 14.3 times more Fiber and 9.5 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.