Comparing Nutrients in 5 ounces Tomatoes VS Snacks, popcorn, caramel-coated, without peanuts

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Snacks, popcorn, caramel-coated, without peanuts	3%	26%	71%

Macro Nutrients

	Tomatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	21% 611kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	16% 5.1g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	35.4% 0.57g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	34% 5.77g	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	86.2% 112g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	104% 75.4g	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	19.4% 7.37g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	9.6% 5.4g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	7.68% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	19.5% 3.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	2.32% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	3.05% 0.04mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.59% 0.014μg	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	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	14.8% 17.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Snacks, popcorn, caramel-coated, without peanuts	Recommended Dietary Allowance
Calcium	1.4% 14mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	18.7% 0.17mg	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	31% 2.47mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	13.6% 0.31mg	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	17% 118mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	4.54% 155mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	9.28% 5.1μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	19.5% 292mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	7.47% 0.82mg	11mg per day for Men 19-50 years
Water	3.62% 134g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Tomatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• Raw Ripe Red Tomatoes have 21 times more Vitamin A, 2.9 times more Vitamin B6, 3 times more Vitamin B9 and more Vitamin C than Snacks, popcorn, caramel-coated, without peanuts.
• While Snacks, popcorn, caramel-coated, without peanuts contain 1.8 times more Vitamin B1, 3.7 times more Vitamin B2, 3.7 times more Vitamin B3, 2.2 times more Vitamin E and 1.6 times more Vitamin K than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Snacks, popcorn, caramel-coated, without peanuts have similar amounts of Vitamin B5 per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Tomatoes vs Snacks, popcorn, caramel-coated, without peanuts:

• Raw Ripe Red Tomatoes have 2.2 times more Potassium and 33.8 times more Water than Snacks, popcorn, caramel-coated, without peanuts.
• While Snacks, popcorn, caramel-coated, without peanuts contain 4.3 times more Calcium, 2 times more Copper, 6.4 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 3.5 times more Phosphorus, more Selenium, 41.2 times more Sodium and 3.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Snacks, popcorn, caramel-coated, without peanuts contain 23.9 times more Energy, 64 times more Fat, 128.9 times more Saturated Fat, 133.3 times more Omega 3, 50.9 times more Omega 6, 20.3 times more Carbohydrate, 20.2 times more Sugars, 4.3 times more Fiber and 4.3 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Snacks, popcorn, caramel-coated, without peanuts have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.