Comparing Nutrients in 5 ounces Tomatoes VS Popcorn, microwave, regular (butter) flavor, made with palm oil

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Popcorn, microwave, regular (butter) flavor, made with palm oil	6%	51%	43%

Macro Nutrients

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	26% 758kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	44% 43g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	64.7% 20.7g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	34.2% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	4.24% 5.5g	62.4% 81g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	0.59% 0.43g	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	2.68% 1.94g	0% 0g	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	% 1.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.43g	g per day for Men 19-50 years
Fiber	4.48% 1.7g	37.3% 14g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	21.2% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	1.4% 12.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	5.55% 0.067mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	34% 0.44mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	2.2% 0.66μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.3% 21.3μg	5.3% 21.3μg	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	21.6% 19.4mg	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	5.1% 0.77mg	27.5% 4.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	5.08% 6.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Popcorn, microwave, regular (butter) flavor, made with palm oil	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	32% 0.29mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	0% 0μg	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	4.8% 0.38mg	36.5% 2.9mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	47.6% 1.1mg	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	4.86% 34mg	55.7% 390mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	16.4% 557mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	15.2% 8.36μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	72% 1082mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.034% 1.28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Raw Ripe Red Tomatoes have 4.7 times more Vitamin A, more Vitamin C and 1.8 times more Vitamin K than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 1.3 times more Vitamin B1, 3.2 times more Vitamin B2, 2.7 times more Vitamin B3, 2.3 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.4 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Popcorn, microwave, regular (butter) flavor, made with palm oil have similar amounts of Vitamin B9 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Popcorn, microwave, regular (butter) flavor, made with palm oil:

• Raw Ripe Red Tomatoes have 105 times more Water than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 2.3 times more Calcium, 3.5 times more Copper, 7.6 times more Iron, 10 times more Magnesium, 6.8 times more Manganese, 11.5 times more Phosphorus, 1.7 times more Potassium, more Selenium, 152.6 times more Sodium and 13.6 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Fluoride in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 8.8 times more Sugars and more Fructose than Popcorn, microwave, regular (butter) flavor, made with palm oil.
• While Popcorn, microwave, regular (butter) flavor, made with palm oil contains 29.7 times more Energy, 151.1 times more Fat, 521.4 times more Saturated Fat, 51.3 times more Omega 6, 14.7 times more Carbohydrate, 8.3 times more Fiber and 9.5 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Popcorn, microwave, regular (butter) flavor, made with palm oil have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.