Comparing Nutrients in 1 pound Tomato Puree VS Popcorn, microwave, low fat and sodium

Macros Ratio

	Protein	Fat	Carbs
Tomato Puree	15%	4%	81%
Popcorn, microwave, low fat and sodium	12%	20%	68%

Macro Nutrients

	Tomato Puree	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Energy	5.94% 172kcal	67% 1946kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	44.4% 43g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	20% 6.4g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	70% 1.12g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.37g	88.5% 15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.7g	256% 333g	130g per day for Men 19-50 years
Sugars	30.2% 22g	3.38% 2.45g	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	15% 10.8g	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	% 11g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	22.7% 8.6g	170% 64.4g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	102% 57g	56g per day for Men 19-50 years

Vitamins

	Tomato Puree	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Vitamin A	13% 118μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	132% 1.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44% 0.57mg	59.3% 0.77mg	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	12.5% 50μg	19.3% 77μg	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	53.4% 48mg	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	59.6% 8.94mg	151% 22.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.4μg	59.3% 71.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Puree	Popcorn, microwave, low fat and sodium	Recommended Dietary Allowance
Calcium	8.16% 81.6mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	145% 1.3mg	275% 2.47mg	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	101% 8.07mg	129% 10.3mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	33.3% 0.77mg	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	26% 181mg	171% 1197mg	700mg per day for Men 19-50 years
Potassium	58.6% 1991mg	32% 1093mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	71% 39μg	55μg per day for Men 19-50 years
Sodium	8.47% 127mg	148% 2223mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	158% 17.4mg	11mg per day for Men 19-50 years
Water	10.8% 399g	0.34% 12.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Puree VS Popcorn, microwave, low fat and sodium per 1 lb

Compare the macro and micronutrient content in 1 lb of Tomato Puree versus 1 lb of Popcorn, microwave, low fat and sodium to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Tomato Puree vs Popcorn, microwave, low fat and sodium:

• 1 pound of Tomato Puree has 3.7 times more Vitamin A and more Vitamin C than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 14 times more Vitamin B1, 1.4 times more Vitamin B2, 1.4 times more Vitamin B3, 1.3 times more Vitamin B6, 1.5 times more Vitamin B9, 2.5 times more Vitamin E and 4.6 times more Vitamin K than Canned Tomato Puree.
• 1 pound of Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin A and Vitamin C
• Both Canned Tomato Puree as well as Popcorn, microwave, low fat and sodium have insufficient amounts of Vitamin B12 and Vitamin D in one pound.

Comparing minerals per 1 pound for Tomato Puree vs Popcorn, microwave, low fat and sodium:

• 1 pound of Tomato Puree has 1.8 times more Potassium and 31.4 times more Water than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 1.9 times more Copper, 1.3 times more Iron, 6.6 times more Magnesium, 6.6 times more Phosphorus, 12.3 times more Selenium, 17.5 times more Sodium and 10.6 times more Zinc than Canned Tomato Puree.
• 1 pound of Tomato Puree lack sufficient amounts of Selenium
• Both Canned Tomato Puree as well as Popcorn, microwave, low fat and sodium lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Tomato Puree has 8.9 times more Sugars than Popcorn, microwave, low fat and sodium.
• While 1 lb of Popcorn, microwave, low fat and sodium contains 11.3 times more Energy, 45.2 times more Fat, 48.8 times more Saturated Fat, 61.8 times more Omega 3, 40.4 times more Omega 6, 8.2 times more Carbohydrate, 7.5 times more Fiber and 7.6 times more Protein than Canned Tomato Puree.
• 1 pound of Tomato Puree provide inadequate amounts of Energy, Omega 3 and Omega 6