Comparing Nutrients in 1 kilogram Popcorn, microwave, low fat and sodium VS Tomatoes in Juice with Salt

Macros Ratio

	Protein	Fat	Carbs
Popcorn, microwave, low fat and sodium	12%	20%	68%
Tomatoes in Juice with Salt	16%	12%	72%

Macro Nutrients

	Popcorn, microwave, low fat and sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Energy	148% 4290kcal	5.5% 160kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	44.2% 14g	1.06% 0.34g	32g per day for Men 19-50 years
Omega 3	154% 2.47g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	195% 33g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	565% 734g	26.7% 34.7g	130g per day for Men 19-50 years
Sugars	7.45% 5.4g	35% 25.5g	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	NA	18% 13g	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	NA	% 12.4g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	374% 142g	50% 19g	38g per day for Men 19-50 years
Protein	225% 126g	14% 7.9g	56g per day for Men 19-50 years

Vitamins

	Popcorn, microwave, low fat and sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Vitamin A	7.78% 70μg	22.2% 200μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	292% 3.5mg	479% 5.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	84.6% 1.1mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	129% 20.7mg	44.5% 7.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	85.4% 1.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	42.5% 170μg	20% 80μg	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	0% 0mg	140% 126mg	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	334% 50mg	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	131% 157μg	21.7% 26μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, microwave, low fat and sodium	Tomatoes in Juice with Salt	Recommended Dietary Allowance
Calcium	11% 110mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	606% 5.45mg	57.8% 0.52mg	0.9mg per day for Men 19-50 years
Fluoride	NA	1.28% 51μg	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	285% 23mg	71.3% 5.7mg	8mg per day for Men 19-50 years
Magnesium	360% 1510mg	24% 100mg	420mg per day for Men 19-50 years
Manganese	NA	29.6% 0.68mg	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	377% 2640mg	24.3% 170mg	700mg per day for Men 19-50 years
Potassium	71% 2410mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	156% 86μg	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	327% 4900mg	76.7% 1150mg	1500mg per day for Men 19-50 years
Zinc	348% 38.3mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	0.76% 28g	25.6% 948g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Popcorn, microwave, low fat and sodium vs Tomatoes in Juice with Salt:

• Popcorn, microwave, low fat and sodium has 2 times more Vitamin B2, 2.9 times more Vitamin B3, 1.5 times more Vitamin B6, 2.1 times more Vitamin B9, 8.5 times more Vitamin E and 6 times more Vitamin K than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 2.9 times more Vitamin A, 1.6 times more Vitamin B1 and more Vitamin C than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Vitamin B12 and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Popcorn, microwave, low fat and sodium vs Tomatoes in Juice with Salt:

• Popcorn, microwave, low fat and sodium has 10.5 times more Copper, 4 times more Iron, 15.1 times more Magnesium, 15.5 times more Phosphorus, 1.3 times more Potassium, 12.3 times more Selenium, 4.3 times more Sodium and 31.9 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 3 times more Calcium and 33.8 times more Water than Popcorn, microwave, low fat and sodium.

Comparison of macro-nutrients per 1 kilogram:

• Popcorn, microwave, low fat and sodium has 26.8 times more Energy, 38 times more Fat, 41.6 times more Saturated Fat, 61.8 times more Omega 3, 34.2 times more Omega 6, 21.1 times more Carbohydrate, 7.5 times more Fiber and 15.9 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• While Canned Red Ripe Tomatoes in Tomato Juice with Salt contain 4.7 times more Sugars than Popcorn, microwave, low fat and sodium.
• Both Popcorn, microwave, low fat and sodium as well as Canned Red Ripe Tomatoes in Tomato Juice with Salt have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.