Comparing Nutrients in 5 ounces Tomatoes VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	21.8% 632kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	23% 22g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	10.8% 3.44g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.14% 0.082g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	25% 4.27g	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	78.4% 102g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	1.2% 0.86g	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	25.7% 9.8g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	21.5% 12g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	4.84% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	10.4% 0.52mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	25% 0.32mg	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	0% 0μg	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	18.7% 2.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	11% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	1.4% 14mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	18% 0.16mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	28% 0.64mg	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	11.6% 394mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	53.3% 799mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	23% 2.52mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.05% 1.84g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, KRAFT, CORNNUTS, plain:

• Raw Ripe Red Tomatoes have more Vitamin A, more Vitamin B9 and more Vitamin C than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 6.8 times more Vitamin B2, 2.9 times more Vitamin B3, 4.1 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.7 times more Vitamin E than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Vitamin B1 and Vitamin K per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, KRAFT, CORNNUTS, plain:

• Raw Ripe Red Tomatoes have 72.7 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.9 times more Copper, 6.2 times more Iron, 10.3 times more Magnesium, 4 times more Manganese, 11.5 times more Phosphorus, more Selenium, 112.8 times more Sodium and 10.5 times more Zinc than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Calcium and Potassium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Ripe Red Tomatoes have 4.3 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 24.8 times more Energy, 78.2 times more Fat, 86.8 times more Saturated Fat, 19.3 times more Omega 3, 37.6 times more Omega 6, 18.5 times more Carbohydrate, 5.8 times more Fiber and 9.7 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.