Comparing Nutrients in 5 ounces Tomato Powder VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Tomato Powder	15%	1%	84%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Tomato Powder	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	14.8% 428kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.64% 0.62g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.27% 0.088g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.62% 0.01g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	1.43% 0.24g	1.67% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.4% 106g	91% 119g	130g per day for Men 19-50 years
Sugars	86% 62.2g	7.2% 5.23g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	61.5% 23.4g	28% 10.6g	38g per day for Men 19-50 years
Protein	32.7% 18.3g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomato Powder	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	136% 1222μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	108% 1.3mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	83% 1.08mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	81% 13mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	107% 5.33mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	87.2% 1.13mg	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	42.5% 170μg	16% 63.8μg	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	184% 165mg	14.6% 13mg	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	116% 17.4mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	57.6% 69μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomato Powder	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	23.5% 235mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	195% 1.76mg	27.4% 0.25mg	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	80.8% 6.46mg	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	60% 252mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	120% 2.77mg	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	59.7% 418mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	80.3% 2731mg	68% 2308mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.5μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	22% 2.42mg	9.54% 1.05mg	11mg per day for Men 19-50 years
Water	0.12% 4.34g	0.077% 2.83g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomato Powder VS Fat Free Potato Chips per 5 oz

Compare the macro and micronutrient content in 5 oz of Tomato Powder versus 5 oz of Fat Free Potato Chips to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Tomato Powder vs Fat Free Potato Chips:

• 5 ounces of Tomato Powder have 862 times more Vitamin A, 6.6 times more Vitamin B2, 1.4 times more Vitamin B3, 2.7 times more Vitamin B9, 12.5 times more Vitamin C, 306.3 times more Vitamin E and 5.4 times more Vitamin K than Fat Free Potato Chips.
• While 5 oz of Salted Fat Free Potato Chips contain 1.8 times more Vitamin B6 than Tomato Powder.
• Both Tomato Powder and Fat Free Potato Chips provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Fat Free Potato Chips have insufficient amounts of Vitamin A and Vitamin E
• Both Tomato Powder as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Tomato Powder vs Fat Free Potato Chips:

• 5 ounces of Tomato Powder have 4.7 times more Calcium, 7.1 times more Copper, 1.3 times more Iron, 2.5 times more Magnesium, 1.8 times more Phosphorus and 2.3 times more Zinc than Fat Free Potato Chips.
• While 5 oz of Salted Fat Free Potato Chips contain 1.5 times more Selenium and 4.8 times more Sodium than Tomato Powder.
• Both Tomato Powder and Fat Free Potato Chips contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Tomato Powder have 11.9 times more Sugars, 2.2 times more Fiber and 1.3 times more Protein than Fat Free Potato Chips.
• While 5 oz of Salted Fat Free Potato Chips contain 1.3 times more Energy and 8.6 times more Omega 3 than Tomato Powder.
• Both Tomato Powder and Fat Free Potato Chips offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Tomato Powder provide inadequate amounts of Omega 3
• Both Tomato Powder as well as Salted Fat Free Potato Chips provide inadequate amounts of Omega 6 in five ounces.