Comparing Nutrients in 1 pound Tomatoes VS Snacks, pretzels, hard, plain, salted

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, pretzels, hard, plain, salted	10%	7%	83%

Macro Nutrients

	Tomatoes	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	60% 1742kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	13.7% 13.3g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	5.54% 1.77g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	18% 0.29g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	32.7% 5.57g	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	280% 365g	130g per day for Men 19-50 years
Sugars	16.5% 12g	14% 10g	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	1.94% 1.4g	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	% 3.13g	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	14.3% 5.44g	40.6% 15.4g	38g per day for Men 19-50 years
Protein	7.13% 4g	81.3% 45.5g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, pretzels, hard, plain, 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	160% 1.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	29.2% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	26% 0.34mg	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	188% 753μg	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	10.6% 9.53mg	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	14.2% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	10.6% 12.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, pretzels, hard, plain, salted	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	12.2% 122mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	78.6% 0.71mg	0.9mg per day for Men 19-50 years
Fluoride	0.26% 10.4μg	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	15.3% 1.22mg	260% 20.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31.3% 132mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	200% 4.6mg	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	83% 581mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	29.8% 1012mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	36.3% 20μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	375% 5625mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	43% 4.7mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, pretzels, hard, plain, salted:

• Raw Ripe Red Tomatoes have more Vitamin A, 6.5 times more Vitamin C and 2.8 times more Vitamin K than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 11.5 times more Vitamin B1, 17.5 times more Vitamin B2, 8.9 times more Vitamin B3, 3.6 times more Vitamin B5 and 11.1 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Vitamin B6 and Vitamin E per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Vitamin B12 and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, pretzels, hard, plain, salted:

• Raw Ripe Red Tomatoes have 30.2 times more Water than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 2.7 times more Calcium, 2.6 times more Copper, 17 times more Iron, 2.6 times more Magnesium, 8.9 times more Manganese, 5.3 times more Phosphorus, more Selenium, 248 times more Sodium and 6.1 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 4.4 times more Fructose than Snacks, pretzels, hard, plain, salted.
• While Snacks, pretzels, hard, plain, salted contain 21.3 times more Energy, 14.7 times more Fat, 14 times more Saturated Fat, 21.3 times more Omega 3, 15.3 times more Omega 6, 20.7 times more Carbohydrate, 2.8 times more Fiber and 11.4 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, pretzels, hard, plain, salted have similar amounts of Sugars per 1 lb.
• Both Raw Ripe Red Tomatoes as well as Snacks, pretzels, hard, plain, salted have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.