Comparing Nutrients in 14 ounces Tomatoes VS Snacks, cornnuts, barbecue-flavor

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, cornnuts, barbecue-flavor	8%	29%	63%

Macro Nutrients

	Tomatoes	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	59.7% 1730kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	58.5% 56.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	32% 10.2g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	74% 12.6g	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	219% 285g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	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	7.5% 5.44g	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	% 4.96g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	12.5% 4.76g	87.7% 33.3g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	7.5% 67.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	116% 1.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	37.4% 6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	29.7% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	57% 0.74mg	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	0% 0μg	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	1.76% 1.6mg	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	14.3% 2.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, cornnuts, barbecue-flavor	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	6.75% 67.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	60% 0.54mg	0.9mg per day for Men 19-50 years
Fluoride	0.23% 9.13μg	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	13.4% 1.07mg	84.3% 6.75mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	103% 433mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	84% 1.93mg	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	160% 1123mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33.4% 1135mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	159% 2381mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	68% 7.46mg	11mg per day for Men 19-50 years
Water	10% 375g	0.17% 6.35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, cornnuts, barbecue-flavor:

• Raw Ripe Red Tomatoes have 2.5 times more Vitamin A, more Vitamin B9 and 34.3 times more Vitamin C than Snacks, cornnuts, barbecue-flavor.
• While Snacks, cornnuts, barbecue-flavor contain 9.5 times more Vitamin B1, 7.5 times more Vitamin B2, 2.5 times more Vitamin B3, 4.2 times more Vitamin B5 and 2.3 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, cornnuts, barbecue-flavor have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, cornnuts, barbecue-flavor:

• Raw Ripe Red Tomatoes have 59.1 times more Water than Snacks, cornnuts, barbecue-flavor.
• While Snacks, cornnuts, barbecue-flavor contain 1.7 times more Calcium, 2.3 times more Copper, 6.3 times more Iron, 9.9 times more Magnesium, 4.3 times more Manganese, 11.8 times more Phosphorus, 120 times more Sodium and 11.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, cornnuts, barbecue-flavor have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Snacks, cornnuts, barbecue-flavor contain 24.2 times more Energy, 71.5 times more Fat, 92.1 times more Saturated Fat, 16.7 times more Omega 3, 39.6 times more Omega 6, 18.4 times more Carbohydrate, 7 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, cornnuts, barbecue-flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.