Comparing Nutrients in 1 kilogram Popcorn, sugar syrup/caramel, fat-free VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Popcorn, sugar syrup/caramel, fat-free	Tomato Paste	Recommended Dietary Allowance
Energy	131% 3810kcal	28.3% 820kcal	2900kcal per day for Men 19-50 years
Fat	14.4% 14g	4.85% 4.7g	97g per day for Men 19-50 years
Saturated Fat	6.25% 2g	3.13% 1g	32g per day for Men 19-50 years
Omega 3	28.8% 0.46g	4.38% 0.07g	1.6g per day for Men 19-50 years
Omega 6	34.6% 5.88g	8.94% 1.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	693% 901g	145% 189g	130g per day for Men 19-50 years
Sugars	892% 647g	168% 122g	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	80.7% 58.5g	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	% 57.5g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	65.8% 25g	108% 41g	38g per day for Men 19-50 years
Protein	35.7% 20g	77% 43.2g	56g per day for Men 19-50 years

Vitamins

	Popcorn, sugar syrup/caramel, fat-free	Tomato Paste	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	84.4% 760μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.7% 0.38mg	50% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	44.6% 0.58mg	118% 1.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.4% 3.42mg	192% 30.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	166% 2.16mg	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	10% 40μg	30% 120μg	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	243% 219mg	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	8.67% 1.3mg	287% 43mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	95% 114μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Popcorn, sugar syrup/caramel, fat-free	Tomato Paste	Recommended Dietary Allowance
Calcium	18% 180mg	36% 360mg	1000mg per day for Men 19-50 years
Copper	156% 1.4mg	406% 3.65mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	100% 8mg	373% 30mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	NA	131% 3.02mg	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	78.6% 550mg	119% 830mg	700mg per day for Men 19-50 years
Potassium	32.4% 1100mg	298% 10140mg	3400mg per day for Men 19-50 years
Selenium	65.5% 36μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	191% 2860mg	39.3% 590mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	57.3% 6.3mg	11mg per day for Men 19-50 years
Water	1.62% 60g	20% 735g	3700g per day for Men 19-50 years

Nutrient Comparison: Popcorn, sugar syrup/caramel, fat-free VS Tomato Paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Popcorn, sugar syrup/caramel, fat-free versus 1 kg of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Popcorn, sugar syrup/caramel, fat-free vs Tomato Paste:

• 1 kg of Canned Tomato Paste contains 38 times more Vitamin A, 1.6 times more Vitamin B1, 2.6 times more Vitamin B2, 9 times more Vitamin B3, 4.6 times more Vitamin B6, 3 times more Vitamin B9, more Vitamin C, 33.1 times more Vitamin E and 12.7 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Popcorn, sugar syrup/caramel, fat-free as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Popcorn, sugar syrup/caramel, fat-free vs Tomato Paste:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 4.8 times more Sodium than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 2 times more Calcium, 2.6 times more Copper, 3.7 times more Iron, 1.6 times more Magnesium, 1.5 times more Phosphorus, 9.2 times more Potassium and 1.5 times more Selenium than Popcorn, sugar syrup/caramel, fat-free.
• Both Popcorn, sugar syrup/caramel, fat-free and Tomato Paste contain similar levels of Zinc per one kilogram.
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free has 4.6 times more Energy, 6.6 times more Omega 3, 3.9 times more Omega 6, 4.8 times more Carbohydrate and 5.3 times more Sugars than Tomato Paste.
• While 1 kg of Canned Tomato Paste contains 1.6 times more Fiber and 2.2 times more Protein than Popcorn, sugar syrup/caramel, fat-free.
• 1 kilogram of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6