Comparing Nutrients in 5 ounces Tomatoes VS Snacks, corn-based, extruded, cones, plain

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, corn-based, extruded, cones, plain	4%	47%	49%

Macro Nutrients

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	25% 723kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	39.3% 38g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	101% 32.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	6.5% 1.1g	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	68.6% 89g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	NA	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	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	% 1.77g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.48% 1.7g	4.1% 1.56g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	14.7% 8.22g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	26% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	12.5% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	6.38% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	4.36% 0.057mg	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	1.06% 4.25μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.1% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, corn-based, extruded, cones, plain	Recommended Dietary Allowance
Calcium	1.4% 14mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	6.3% 0.057mg	0.9mg per day for Men 19-50 years
Fluoride	0.082% 3.26μg	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	4.8% 0.38mg	45% 3.6mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	3.7% 15.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	5.36% 0.12mg	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	8.9% 62.4mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	3.38% 115mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.8% 5.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	97% 1449mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.077% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, corn-based, extruded, cones, plain:

• Raw Ripe Red Tomatoes have 2.6 times more Vitamin A, 2 times more Vitamin B6, 5 times more Vitamin B9 and more Vitamin C than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 8.6 times more Vitamin B1, 12.6 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.5 times more Vitamin B5 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Vitamin B12 in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, corn-based, extruded, cones, plain:

• Raw Ripe Red Tomatoes have 3.3 times more Calcium, 1.5 times more Copper, 1.3 times more Manganese, 2.9 times more Potassium and 47.3 times more Water than Snacks, corn-based, extruded, cones, plain.
• While Snacks, corn-based, extruded, cones, plain contain 9.4 times more Iron, 1.8 times more Phosphorus, more Selenium and 204.4 times more Sodium than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, corn-based, extruded, cones, plain have similar amounts of Magnesium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Snacks, corn-based, extruded, cones, plain contain 28.3 times more Energy, 134.5 times more Fat, 812.5 times more Saturated Fat, 9.8 times more Omega 6, 16.2 times more Carbohydrate and 6.6 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, corn-based, extruded, cones, plain have similar amounts of Fiber per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, corn-based, extruded, cones, plain have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.