Comparing Nutrients in 14 ounces Tomatoes VS Snacks, peas, roasted, wasabi-flavored

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, peas, roasted, wasabi-flavored	13%	29%	58%

Macro Nutrients

	Tomatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	59% 1715kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	57.7% 56g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	65.6% 21g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	32.5% 0.52g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	42.5% 7.22g	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	190% 247g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	77.2% 56g	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	4.27% 3.1g	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	% 0.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 50.4g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	39.7% 15g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	100% 56g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	34% 306μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	203% 2.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	96% 1.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	167% 2.17mg	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	137% 548μg	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	61% 9.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	166% 200μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, peas, roasted, wasabi-flavored	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	49% 488mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	196% 1.76mg	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	189% 15mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	96% 405mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	216% 4.98mg	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	153% 1072mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	85.4% 2905mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	52% 28.6μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	79.4% 1191mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	119% 13mg	11mg per day for Men 19-50 years
Water	10% 375g	0.74% 27.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, peas, roasted, wasabi-flavored:

• Raw Ripe Red Tomatoes have more Vitamin C than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 1.8 times more Vitamin A, 16.6 times more Vitamin B1, 16.5 times more Vitamin B2, 8.5 times more Vitamin B3, 5.4 times more Vitamin B5, 6.9 times more Vitamin B6, 9.2 times more Vitamin B9, 4.3 times more Vitamin E and 6.4 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, peas, roasted, wasabi-flavored:

• Raw Ripe Red Tomatoes have 13.6 times more Water than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 12.3 times more Calcium, 7.5 times more Copper, 14.1 times more Iron, 9.3 times more Magnesium, 11 times more Manganese, 11.3 times more Phosphorus, 3.1 times more Potassium, more Selenium, 60 times more Sodium and 19.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Fluoride in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 1.8 times more Fructose than Snacks, peas, roasted, wasabi-flavored.
• While Snacks, peas, roasted, wasabi-flavored contain 24 times more Energy, 70.6 times more Fat, 188.9 times more Saturated Fat, 43.7 times more Omega 3, 22.8 times more Omega 6, 16 times more Carbohydrate, 5.4 times more Sugars, 3.2 times more Fiber and 16 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, peas, roasted, wasabi-flavored have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.