Comparing Nutrients in 1 pound Tomatoes VS Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	5%	65%	30%

Macro Nutrients

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	91% 2644kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	97% 31g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	242% 3.87g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	596% 101g	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	157% 204g	130g per day for Men 19-50 years
Sugars	16.5% 12g	2.88% 2.1g	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	0.44% 0.32g	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	% 0.32g	g per day for Men 19-50 years
Sucrose	% 0g	% 1.4g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	97% 36.7g	38g per day for Men 19-50 years
Protein	7.13% 4g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Vitamin A	21% 191μg	4.03% 36.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	50.7% 0.61mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	34% 5.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	21% 1.04mg	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	28.3% 113μg	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	1.5% 1.36mg	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	73.5% 11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	15.5% 18.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	81.6% 0.73mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	0.71% 28.6μg	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	112% 9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	85.3% 358mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	124% 2.85mg	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	129% 903mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	24.3% 826mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	18% 9.98μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	275% 4123mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	128% 14mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.15% 5.44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Ripe Red Tomatoes have 5.3 times more Vitamin A, 45.7 times more Vitamin C and 1.9 times more Vitamin K than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 3.6 times more Vitamin B1, 3 times more Vitamin B2, 2 times more Vitamin B3, 2.6 times more Vitamin B5, 1.4 times more Vitamin B6, 1.7 times more Vitamin B9 and 4.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat:

• Raw Ripe Red Tomatoes have 2.5 times more Calcium, 1.3 times more Potassium and 78.8 times more Water than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 2.7 times more Copper, 7.3 times more Iron, 7.2 times more Magnesium, 5.5 times more Manganese, 8.3 times more Phosphorus, more Selenium, 181.8 times more Sodium and 18.2 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Fluoride in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 5.7 times more Sugars and 19.6 times more Fructose than Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat.
• While Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat contain 32.4 times more Energy, 217.8 times more Fat, 243.6 times more Saturated Fat, 284.3 times more Omega 3, 279.2 times more Omega 6, 11.6 times more Carbohydrate, 6.8 times more Fiber and 8.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, oil-popped, microwave, regular flavor, no trans fat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.