Comparing Nutrients in 1 pound Tomatoes VS Snacks, pita chips, salted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, pita chips, salted	10%	30%	60%

Macro Nutrients

	Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	71.5% 2073kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	71% 69g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	28% 0.45g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.6g	238% 310g	130g per day for Men 19-50 years
Sugars	16.5% 12g	29.8% 21.6g	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	8.57% 6.2g	8.45% 6.12g	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	% 5.67g	% 3.7g	g per day for Men 19-50 years
Sucrose	% 0g	% 0g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	45.4% 17.2g	38g per day for Men 19-50 years
Protein	7.13% 4g	95% 53.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Vitamin A	21% 191μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	212% 2.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	107% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	200% 32mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	45.4% 2.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	38% 0.49mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	7.1% 2.13μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68μg	153% 612μg	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	69% 62mg	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	16.3% 2.45mg	210% 31.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, pita chips, salted	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	7.7% 77mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	71% 0.64mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.011% 0.45μg	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	15.3% 1.22mg	260% 21mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	40% 168mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	129% 2.98mg	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	15.6% 109mg	80.4% 562mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	17.2% 585mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	273% 150μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	258% 3874mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.25% 9.07g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, pita chips, salted:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin C and 6.6 times more Vitamin K than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 15.1 times more Vitamin B1, 16.2 times more Vitamin B2, 11.9 times more Vitamin B3, 5.6 times more Vitamin B5, 1.4 times more Vitamin B6, 9 times more Vitamin B9 and 12.8 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, pita chips, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, pita chips, salted:

• Raw Ripe Red Tomatoes have 1.8 times more Potassium and 47.3 times more Water than Snacks, pita chips, salted.
• While Snacks, pita chips, salted contain 1.7 times more Calcium, 2.4 times more Copper, 17 times more Iron, 3.4 times more Magnesium, 5.8 times more Manganese, 5.2 times more Phosphorus, more Selenium, 170.8 times more Sodium and 5.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, pita chips, salted have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Snacks, pita chips, salted contain 25.4 times more Energy, 76 times more Fat, 47.9 times more Saturated Fat, 33 times more Omega 3, 25.3 times more Omega 6, 17.5 times more Carbohydrate, 1.8 times more Sugars, 3.2 times more Fiber and 13.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, pita chips, salted have similar amounts of Fructose per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snacks, pita chips, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.