Comparing Nutrients in 1 pound Tomatoes VS Snacks, tortilla chips, unsalted, white corn

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, tortilla chips, unsalted, white corn	6%	42%	52%

Macro Nutrients

	Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	78.7% 2282kcal	2900kcal per day for Men 19-50 years
Fat	0.94% 0.91g	109% 106g	97g per day for Men 19-50 years
Saturated Fat	0.4% 0.13g	35% 11g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	311% 4.97g	1.6g per day for Men 19-50 years
Omega 6	2.13% 0.36g	236% 40g	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	228% 296g	130g per day for Men 19-50 years
Sugars	16.5% 12g	6.26% 4.54g	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	% 3.86g	g per day for Men 19-50 years
Fiber	14.3% 5.44g	63.3% 24g	38g per day for Men 19-50 years
Protein	7.13% 4g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Vitamin A	21% 191μg	2% 18μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14% 0.17mg	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	35% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17% 2.7mg	35.8% 5.72mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.07% 0.4mg	107% 5.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	74.3% 0.97mg	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	11.3% 45.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	68% 1.63μg	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	107% 16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	2.65% 3.18μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, tortilla chips, unsalted, white corn	Recommended Dietary Allowance
Calcium	4.54% 45.4mg	79% 789mg	1000mg per day for Men 19-50 years
Copper	29.7% 0.27mg	264% 2.37mg	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	132% 10.5mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	158% 662mg	420mg per day for Men 19-50 years
Manganese	22.5% 0.52mg	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	15.6% 109mg	130% 907mg	700mg per day for Men 19-50 years
Potassium	31.6% 1075mg	28.7% 975mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	55.3% 30.4μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.54% 68mg	1500mg per day for Men 19-50 years
Zinc	7% 0.77mg	101% 11mg	11mg per day for Men 19-50 years
Water	11.6% 429g	0.26% 9.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Tomatoes vs Snacks, tortilla chips, unsalted, white corn:

• Raw Ripe Red Tomatoes have 10.5 times more Vitamin A, 2.5 times more Vitamin B1, 1.5 times more Vitamin B9, more Vitamin C and 11.3 times more Vitamin K than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 5.3 times more Vitamin B2, 2.1 times more Vitamin B3, 13.3 times more Vitamin B5, 2.7 times more Vitamin B6, more Vitamin B12 and 6.5 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Tomatoes vs Snacks, tortilla chips, unsalted, white corn:

• Raw Ripe Red Tomatoes have 45.2 times more Water than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 17.4 times more Calcium, 8.9 times more Copper, 8.6 times more Iron, 13.3 times more Magnesium, 8.3 times more Phosphorus, more Selenium, 3 times more Sodium and 14.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, tortilla chips, unsalted, white corn have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Ripe Red Tomatoes have 2.6 times more Sugars and 19.6 times more Fructose than Snacks, tortilla chips, unsalted, white corn.
• While Snacks, tortilla chips, unsalted, white corn contain 27.9 times more Energy, 116.8 times more Fat, 87.8 times more Saturated Fat, 365.3 times more Omega 3, 110.8 times more Omega 6, 16.8 times more Carbohydrate, 4.4 times more Fiber and 8.9 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, tortilla chips, unsalted, white corn have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.