Comparing Nutrients in 1 kilogram Tomatoes VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	6.2% 180kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	2.06% 2g	290% 281g	97g per day for Men 19-50 years
Saturated Fat	0.88% 0.28g	153% 49g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	456% 7.3g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	746% 127g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	440% 572g	130g per day for Men 19-50 years
Sugars	36.3% 26.3g	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	19% 13.7g	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	% 12.5g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	31.6% 12g	263% 100g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	46.7% 420μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31% 0.37mg	112% 1.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	105% 1.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.94mg	97% 15.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.89mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	61.5% 0.8mg	161% 2.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	15.6% 4.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	37.5% 150μg	42.5% 170μg	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	152% 137mg	3.33% 3mg	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	36% 5.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	66% 79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	10% 100mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	65.6% 0.59mg	246% 2.2mg	0.9mg per day for Men 19-50 years
Fluoride	0.58% 23μg	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	33.8% 2.7mg	348% 28mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	257% 1080mg	420mg per day for Men 19-50 years
Manganese	49.6% 1.14mg	382% 8.8mg	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	34.3% 240mg	357% 2500mg	700mg per day for Men 19-50 years
Potassium	69.7% 2370mg	66% 2250mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	133% 73μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	589% 8840mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	240% 26.4mg	11mg per day for Men 19-50 years
Water	25.5% 945g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A and 45.7 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.6 times more Vitamin B1, 7.2 times more Vitamin B2, 2.6 times more Vitamin B3, 3.4 times more Vitamin B5 and 2.6 times more Vitamin B6 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Vitamin B9 per 1 kg.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Tomatoes vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• Raw Ripe Red Tomatoes have 33.8 times more Water than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.7 times more Copper, 10.3 times more Iron, 9.8 times more Magnesium, 7.7 times more Manganese, 10.4 times more Phosphorus, more Selenium, 176.8 times more Sodium and 15.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, oil-popped, white popcorn, salt added have similar amounts of Calcium and Potassium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Snacks, popcorn, oil-popped, white popcorn, salt added contain 27.8 times more Energy, 140.5 times more Fat, 174.6 times more Saturated Fat, 243.3 times more Omega 3, 158.5 times more Omega 6, 14.7 times more Carbohydrate, 8.3 times more Fiber and 10.2 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.