Comparing Nutrients in 500 calories Snacks, potato chips, made from dried potatoes, reduced fat VS Cooked Ripe Red Tomatoes

Weight per 500 calories

• Snacks, potato chips, made from dried potatoes, reduced fat: 100g
• Cooked Ripe Red Tomatoes: 2778g

Snacks, potato chips, made from dried potatoes, reduced fat have 27.9 times more energy per 100g than Cooked Ripe Red Tomatoes. It has very high energy density when compared to other foods. Cooked Ripe Red Tomatoes having very low energy density.

Which food has more nutrients per 500 calories - Snacks, potato chips, made from dried potatoes, reduced fat or Cooked Ripe Red Tomatoes?

Macros Ratio

	Protein	Fat	Carbs
Snacks, potato chips, made from dried potatoes, reduced fat	4%	46%	50%
Cooked Ripe Red Tomatoes	18%	5%	77%

Macro Nutrients

	Snacks, potato chips, made from dried potatoes, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	3.15% 3.06g	97g per day for Men 19-50 years
Saturated Fat	21% 6.73g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.68% 0.043g	3.47% 0.056g	1.6g per day for Men 19-50 years
Omega 6	71% 12g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49.6% 64.5g	85.7% 111g	130g per day for Men 19-50 years
Sugars	0.87% 0.63g	95% 69g	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	0.22% 0.16g	50% 36.4g	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	% 0g	% 32.8g	g per day for Men 19-50 years
Sucrose	% 0.39g	% 0g	g per day for Men 19-50 years
Fiber	8.4% 3.2g	51% 19.4g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	47% 26.4g	56g per day for Men 19-50 years

Vitamins

	Snacks, potato chips, made from dried potatoes, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Vitamin A	0% 0μg	74% 667μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	83.3% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.4% 3.6mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.83mg	71.7% 3.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.6% 0.41mg	169% 2.2mg	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	6.72% 27μg	90% 361μg	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	13.3% 12mg	704% 633mg	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	14.5% 2.17mg	104% 15.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5.98% 7.17μg	65% 77.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, potato chips, made from dried potatoes, reduced fat	Cooked Ripe Red Tomatoes	Recommended Dietary Allowance
Calcium	2.9% 29mg	30.6% 306mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	231% 2.1mg	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	14% 1.1mg	236% 19mg	8mg per day for Men 19-50 years
Magnesium	10.7% 45mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	15.6% 0.36mg	127% 2.9mg	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	18.4% 128mg	111% 778mg	700mg per day for Men 19-50 years
Potassium	22.3% 757mg	178% 6056mg	3400mg per day for Men 19-50 years
Selenium	5.25% 2.9μg	25.3% 14μg	55μg per day for Men 19-50 years
Sodium	30% 448mg	20.4% 306mg	1500mg per day for Men 19-50 years
Zinc	6.34% 0.7mg	35.4% 3.9mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	71% 2621g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Snacks, potato chips, made from dried potatoes, reduced fat vs Cooked Ripe Red Tomatoes:

• Cooked Ripe Red Tomatoes contain more Vitamin A, 4.7 times more Vitamin B1, 40.9 times more Vitamin B2, 4.1 times more Vitamin B3, 4.3 times more Vitamin B5, 5.3 times more Vitamin B6, 13.4 times more Vitamin B9, 53 times more Vitamin C, 7.2 times more Vitamin E and 10.8 times more Vitamin K than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Vitamin B12 and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Snacks, potato chips, made from dried potatoes, reduced fat vs Cooked Ripe Red Tomatoes:

• Snacks, potato chips, made from dried potatoes, reduced fat have 1.5 times more Sodium than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 10.6 times more Calcium, 13.7 times more Copper, 17.1 times more Iron, 5.6 times more Magnesium, 8.1 times more Manganese, 6.1 times more Phosphorus, 8 times more Potassium, 4.8 times more Selenium, 5.6 times more Zinc and 1185.2 times more Water than Snacks, potato chips, made from dried potatoes, reduced fat.

Comparison of macro-nutrients per 500 calories:

• Snacks, potato chips, made from dried potatoes, reduced fat have 8.5 times more Fat, 16.2 times more Saturated Fat and 10.3 times more Omega 6 than Cooked Ripe Red Tomatoes.
• While Cooked Ripe Red Tomatoes contain 1.7 times more Carbohydrate, 110.2 times more Sugars, 228.3 times more Fructose, 6.1 times more Fiber and 5.8 times more Protein than Snacks, potato chips, made from dried potatoes, reduced fat.
• Both Snacks, potato chips, made from dried potatoes, reduced fat and Cooked Ripe Red Tomatoes have similar amounts of Energy per 500 kcal.
• Both Snacks, potato chips, made from dried potatoes, reduced fat as well as Cooked Ripe Red Tomatoes have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.