Comparing Nutrients in 14 ounces Cooked Ripe Red Tomatoes VS Snacks, tortilla chips, light (baked with less oil)

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, tortilla chips, light (baked with less oil)	7%	29%	64%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	63.6% 1846kcal	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	35% 11.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	11.7% 0.19g	1.6g per day for Men 19-50 years
Omega 6	0.98% 0.17g	116% 19.8g	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	224% 291g	130g per day for Men 19-50 years
Sugars	13.6% 9.9g	2.9% 2.1g	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	59.5% 22.6g	38g per day for Men 19-50 years
Protein	6.73% 3.77g	61.7% 34.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Vitamin A	10.6% 95μg	1.76% 16μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	72.8% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	85.5% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	10.4% 1.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.2% 0.51mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	55% 0.71mg	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	16% 63.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	9.92% 0.24μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	101% 90mg	0.88% 0.79mg	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	93% 14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.26% 11μg	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, tortilla chips, light (baked with less oil)	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	63% 631mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	51% 0.46mg	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	81% 6.47mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	92% 385mg	420mg per day for Men 19-50 years
Manganese	18% 0.42mg	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	16% 111mg	180% 1262mg	700mg per day for Men 19-50 years
Potassium	25.4% 865mg	31.8% 1080mg	3400mg per day for Men 19-50 years
Selenium	3.6% 2μg	113% 62.3μg	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	106% 1588mg	1500mg per day for Men 19-50 years
Zinc	5.05% 0.56mg	41.5% 4.56mg	11mg per day for Men 19-50 years
Water	10% 374g	0.14% 5.16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Ripe Red Tomatoes vs Snacks, tortilla chips, light (baked with less oil):

• Cooked Ripe Red Tomatoes have 6 times more Vitamin A, 1.3 times more Vitamin B3, 114 times more Vitamin C and 4 times more Vitamin K than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 6.1 times more Vitamin B1, 12.7 times more Vitamin B2, 2.3 times more Vitamin B6, more Vitamin B12 and 6.3 times more Vitamin E than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Vitamin B9 per 14 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Ripe Red Tomatoes vs Snacks, tortilla chips, light (baked with less oil):

• Cooked Ripe Red Tomatoes have 72.6 times more Water than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 14.5 times more Calcium, 1.5 times more Copper, 2.4 times more Iron, 10.8 times more Magnesium, 11.4 times more Phosphorus, 31.4 times more Selenium, 36.4 times more Sodium and 8.2 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, tortilla chips, light (baked with less oil) have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Ripe Red Tomatoes have 4.7 times more Sugars than Snacks, tortilla chips, light (baked with less oil).
• While Snacks, tortilla chips, light (baked with less oil) contain 25.8 times more Energy, 138.2 times more Fat, 189.1 times more Saturated Fat, 23.5 times more Omega 3, 118.5 times more Omega 6, 18.3 times more Carbohydrate, 8.1 times more Fiber and 9.2 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, tortilla chips, light (baked with less oil) have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.