Comparing Nutrients in 1 kilogram Tomatoes in Juice with Salt VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	5.5% 160kcal	131% 3810kcal	2900kcal per day for Men 19-50 years
Fat	2.58% 2.5g	14.4% 14g	97g per day for Men 19-50 years
Saturated Fat	1.06% 0.34g	6.25% 2g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	28.8% 0.46g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	34.6% 5.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26.7% 34.7g	693% 901g	130g per day for Men 19-50 years
Sugars	35% 25.5g	892% 647g	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	18% 13g	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	% 12.4g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	50% 19g	65.8% 25g	38g per day for Men 19-50 years
Protein	14% 7.9g	35.7% 20g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	22.2% 200μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	479% 5.75mg	31.7% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	42.3% 0.55mg	44.6% 0.58mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.5% 7.12mg	21.4% 3.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.4% 1.1mg	36% 0.47mg	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	20% 80μg	10% 40μg	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	140% 126mg	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	39.3% 5.9mg	8.67% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	21.7% 26μg	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	33% 330mg	18% 180mg	1000mg per day for Men 19-50 years
Copper	57.8% 0.52mg	156% 1.4mg	0.9mg per day for Men 19-50 years
Fluoride	1.28% 51μg	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	71.3% 5.7mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	24% 100mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	NA	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	24.3% 170mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	56% 1910mg	32.4% 1100mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	65.5% 36μg	55μg per day for Men 19-50 years
Sodium	76.7% 1150mg	191% 2860mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	25.6% 948g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Popcorn, sugar syrup/caramel, fat-free per 1 kg

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

Lets compare vitamin content per 1 kilogram of Tomatoes in Juice with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Tomatoes in Juice with Salt has 10 times more Vitamin A, 15.1 times more Vitamin B1, 2.1 times more Vitamin B3, 2.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 2.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Tomatoes in Juice with Salt and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B2 per one kilogram.
• 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 Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Tomatoes in Juice with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 1 kilogram of Tomatoes in Juice with Salt has 1.8 times more Calcium, 1.7 times more Potassium and 15.8 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 1 kg of Popcorn, sugar syrup/caramel, fat-free contains 2.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 5.1 times more Selenium, 2.5 times more Sodium and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 1 kilogram of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Popcorn, sugar syrup/caramel, fat-free contains 23.8 times more Energy, 11.5 times more Omega 3, 6.1 times more Omega 6, 26 times more Carbohydrate, 25.4 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 1 kilogram of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein