Comparing Nutrients in 14 ounces Tomatoes VS Snacks, popcorn, microwave, 94% fat free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, microwave, 94% fat free	11%	14%	75%

Macro Nutrients

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	55% 1596kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	25% 24.2g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	14.7% 4.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	50.5% 8.58g	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	232% 302g	130g per day for Men 19-50 years
Sugars	14.4% 10.4g	3.56% 2.58g	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	% 2.58g	g per day for Men 19-50 years
Fiber	12.5% 4.76g	142% 54g	38g per day for Men 19-50 years
Protein	6.24% 3.5g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	5.73% 51.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	46% 0.6mg	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	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	64% 0.83mg	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	18% 71.4μg	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	11% 1.63mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	26% 31.4μg	3.64% 4.37μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, microwave, 94% fat free	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	116% 1.04mg	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	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	117% 492mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	187% 4.3mg	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	172% 1207mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	33% 1127mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	49.8% 27.4μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	151% 2266mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	101% 11mg	11mg per day for Men 19-50 years
Water	10% 375g	0.45% 16.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, popcorn, microwave, 94% fat free:

• Raw Ripe Red Tomatoes have 3.2 times more Vitamin A, more Vitamin C, 1.3 times more Vitamin E and 7.2 times more Vitamin K than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.9 times more Vitamin B1, 7.9 times more Vitamin B2, 3.5 times more Vitamin B3 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, microwave, 94% fat free have similar amounts of Vitamin B9 per 14 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Vitamin B12 and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, popcorn, microwave, 94% fat free:

• Raw Ripe Red Tomatoes have 22.4 times more Water than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 1.4 times more Calcium, 4.4 times more Copper, 10.6 times more Iron, 11.3 times more Magnesium, 9.5 times more Manganese, 12.7 times more Phosphorus, more Selenium, 114.2 times more Sodium and 16.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, microwave, 94% fat free have similar amounts of Potassium per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Ripe Red Tomatoes have 4 times more Sugars and more Fructose than Snacks, popcorn, microwave, 94% fat free.
• While Snacks, popcorn, microwave, 94% fat free contain 22.3 times more Energy, 30.5 times more Fat, 42.3 times more Saturated Fat, 18.3 times more Omega 3, 27 times more Omega 6, 19.5 times more Carbohydrate, 11.3 times more Fiber and 12.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, microwave, 94% fat free have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.