Comparing Nutrients in 5 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Energy	24.4% 709kcal	4% 116kcal	2900kcal per day for Men 19-50 years
Fat	41% 40g	0.69% 0.67g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.93g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	64.7% 1.03g	0.62% 0.01g	1.6g per day for Men 19-50 years
Omega 6	106% 18g	1.27% 0.22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.4% 81g	20.6% 27g	130g per day for Men 19-50 years
Sugars	NA	24% 17.3g	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	NA	11.4% 8.3g	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	NA	% 8.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.43g	g per day for Men 19-50 years
Fiber	37.3% 14g	15.3% 5.8g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	11% 6.12g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	12% 108μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16% 0.19mg	7.1% 0.085mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	27.3% 4.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.65% 0.43mg	4.03% 0.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22.8% 0.3mg	23.6% 0.31mg	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	6.02% 24μg	4.25% 17μg	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	0.47% 0.43mg	34.5% 31mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	40.6% 6.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	13.5% 16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Calcium	1.4% 14mg	5.1% 51mg	1000mg per day for Men 19-50 years
Copper	35% 0.31mg	57.5% 0.52mg	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	49.3% 3.94mg	53% 4.22mg	8mg per day for Men 19-50 years
Magnesium	36.4% 153mg	14% 59.5mg	420mg per day for Men 19-50 years
Manganese	54% 1.25mg	18.6% 0.43mg	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	50.6% 354mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.4% 319mg	42.3% 1437mg	3400mg per day for Men 19-50 years
Selenium	19% 10.3μg	13.7% 7.5μg	55μg per day for Men 19-50 years
Sodium	83.5% 1253mg	5.58% 83.6mg	1500mg per day for Men 19-50 years
Zinc	34% 3.74mg	8.1% 0.89mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.8% 104g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Tomato Paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Snacks, popcorn, oil-popped, white popcorn, salt added versus 5 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Tomato Paste:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2.2 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2 times more Vitamin B3 and 73 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Tomato Paste:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2.6 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 15 times more Sodium and 4.2 times more Zinc than Tomato Paste.
• While 5 oz of Canned Tomato Paste contain 3.6 times more Calcium, 1.7 times more Copper and 4.5 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Tomato Paste contain similar levels of Iron per five ounces.
• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 6.1 times more Energy, 59.8 times more Fat, 48.9 times more Saturated Fat, 104.3 times more Omega 3, 83.4 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Tomato Paste.
• 5 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6