Comparing Nutrients in 14 ounces Tomatoes VS Snacks, trail mix, tropical

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, trail mix, tropical	6%	35%	59%

Macro Nutrients

	Tomatoes	Snacks, trail mix, tropical	Recommended Dietary Allowance
Energy	2.46% 71.4kcal	60.5% 1754kcal	2900kcal per day for Men 19-50 years
Fat	0.82% 0.79g	70% 68g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	105% 33.7g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	9.92% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.87% 0.32g	120% 20.3g	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	200% 260g	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	NA	38g per day for Men 19-50 years
Protein	6.24% 3.5g	44.7% 25g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, trail mix, tropical	Recommended Dietary Allowance
Vitamin A	18.5% 167μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	149% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	35% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.7% 2.36mg	36.8% 5.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.06% 0.35mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24.4% 0.32mg	100% 1.3mg	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	41.7% 167μg	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	33.5% 30mg	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, trail mix, tropical	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	233% 2.1mg	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	131% 10.5mg	8mg per day for Men 19-50 years
Magnesium	10.4% 43.7mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	19.7% 0.45mg	167% 3.83mg	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	105% 738mg	700mg per day for Men 19-50 years
Potassium	27.7% 941mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	25% 377mg	1500mg per day for Men 19-50 years
Zinc	6.13% 0.67mg	42.2% 4.64mg	11mg per day for Men 19-50 years
Water	10% 375g	0.97% 35.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Tomatoes vs Snacks, trail mix, tropical:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A and 1.8 times more Vitamin C than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 12.2 times more Vitamin B1, 6.1 times more Vitamin B2, 2.5 times more Vitamin B3, 13.7 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.8 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, trail mix, tropical have insufficient amounts of Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Tomatoes vs Snacks, trail mix, tropical:

• Raw Ripe Red Tomatoes have 10.5 times more Water than Snacks, trail mix, tropical.
• While Snacks, trail mix, tropical contain 5.7 times more Calcium, 8.9 times more Copper, 9.8 times more Iron, 8.7 times more Magnesium, 8.5 times more Manganese, 7.8 times more Phosphorus, 3 times more Potassium, 19 times more Sodium and 6.9 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 14 ounces:

• Snacks, trail mix, tropical contain 24.6 times more Energy, 85.5 times more Fat, 302.9 times more Saturated Fat, 13.3 times more Omega 3, 64 times more Omega 6, 16.9 times more Carbohydrate and 7.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, trail mix, tropical have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.