Comparing Nutrients in 14 ounces Tomatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	73.2% 2123kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	124% 120g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	181% 58g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	96% 16.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	12% 15.4g	175% 227g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	1.64% 1.2g	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	7.5% 5.44g	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	% 4.96g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.2g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	104% 39.7g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	59.4% 33.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	3.97% 35.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	15.5% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	18.3% 0.24mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	16% 0.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	6.2% 1.86μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15% 59.5μg	15% 59.5μg	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	60.4% 54.4mg	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	14.3% 2.14mg	77% 11.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	14.2% 17μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	9.13% 91mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	90% 0.81mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	0% 0μg	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	13.4% 1.07mg	102% 8.18mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	133% 3.06mg	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	13.6% 95mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	46% 1560mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	202% 3028mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	83.7% 9.2mg	11mg per day for Men 19-50 years
Water	10% 375g	0.097% 3.57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, more Vitamin C and 1.8 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Raw Ripe Red Tomatoes have 105 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.3 times more Calcium, 3.5 times more Copper, 7.6 times more Iron, 10 times more Magnesium, 6.8 times more Manganese, 11.5 times more Phosphorus, 1.7 times more Potassium, more Selenium, 152.6 times more Sodium and 13.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 8.8 times more Sugars and more Fructose than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 29.7 times more Energy, 151.1 times more Fat, 521.4 times more Saturated Fat, 51.3 times more Omega 6, 14.7 times more Carbohydrate, 8.3 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.