Comparing Nutrients in 14 ounces Tomatoes VS Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	6%	39%	55%

Macro Nutrients

	Tomatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	67% 1949kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	86.4% 83.8g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	27% 8.6g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	23% 0.37g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	150% 25.5g	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	205% 267g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	39.4% 28.6g	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	0.71% 0.52g	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	% 0.64g	g per day for Men 19-50 years
Sucrose	% 0g	% 27.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	92% 35g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	56.3% 31.6g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	1.32% 12μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	46.3% 0.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	6.1% 0.079mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	71.4% 3.57mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	61% 0.79mg	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	25% 99μg	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	186% 28mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.94% 79.4mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	100% 0.9mg	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	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	72% 302mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	226% 5.2mg	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	126% 881mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	27% 921mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	88% 48.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	112% 1679mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	59.5% 6.55mg	11mg per day for Men 19-50 years
Water	10% 375g	0.22% 8.1g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Ripe Red Tomatoes have 14 times more Vitamin A, more Vitamin C and 3.3 times more Vitamin K than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 3.8 times more Vitamin B1, 3.5 times more Vitamin B3, 10.1 times more Vitamin B5, 2.5 times more Vitamin B6, 1.7 times more Vitamin B9 and 13 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Vitamin B2 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor:

• Raw Ripe Red Tomatoes have 46.3 times more Water than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 2 times more Calcium, 3.8 times more Copper, 6.4 times more Iron, 6.9 times more Magnesium, 11.5 times more Manganese, 9.3 times more Phosphorus, more Selenium, 84.6 times more Sodium and 9.7 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 10.5 times more Fructose than Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor.
• While Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor contain 27.3 times more Energy, 105.6 times more Fat, 77.4 times more Saturated Fat, 31 times more Omega 3, 80.3 times more Omega 6, 17.3 times more Carbohydrate, 2.7 times more Sugars, 7.3 times more Fiber and 9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, FRITOLAY, SUNCHIPS, Multigrain Snack, original flavor have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.