Comparing Nutrients in 5 ounces Tomatoes VS Fat Free Potato Chips

Macros Ratio

	Protein	Fat	Carbs
Tomatoes	17%	9%	74%
Fat Free Potato Chips	10%	1%	89%

Macro Nutrients

	Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Energy	0.88% 25.5kcal	18.5% 537kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.88% 0.85g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.04g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	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	4.24% 5.5g	91% 119g	130g per day for Men 19-50 years
Sugars	5.14% 3.73g	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	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	28% 10.6g	38g per day for Men 19-50 years
Protein	2.23% 1.25g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Vitamin A	6.6% 59.5μg	0.16% 1.4μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.37% 0.052mg	128% 1.53mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	12.5% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.26% 0.84mg	57% 9.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.52% 0.13mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.72% 0.11mg	87.2% 1.13mg	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	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	21.6% 19.4mg	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	5.1% 0.77mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	9.33% 11μg	10.7% 13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes	Fat Free Potato Chips	Recommended Dietary Allowance
Calcium	1.4% 14mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	9.3% 0.084mg	27.4% 0.25mg	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	63.3% 5.06mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	7.03% 0.16mg	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	4.86% 34mg	34% 237mg	700mg per day for Men 19-50 years
Potassium	9.9% 336mg	68% 2308mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	60.8% 911mg	1500mg per day for Men 19-50 years
Zinc	2.2% 0.24mg	9.54% 1.05mg	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 Fat Free Potato Chips:

• Raw Ripe Red Tomatoes have 42 times more Vitamin A, 1.5 times more Vitamin C and 13.5 times more Vitamin E than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 29.2 times more Vitamin B1, 6.1 times more Vitamin B2, 10.9 times more Vitamin B3, 10 times more Vitamin B6 and 3 times more Vitamin B9 than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes and Salted Fat Free Potato Chips have similar amounts of Vitamin K per 5 oz.
• Both Raw Ripe Red Tomatoes as well as Salted Fat Free Potato Chips have insufficient amounts of Vitamin B12 and Vitamin D in 5 oz.

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

• Raw Ripe Red Tomatoes have 47.3 times more Water than Salted Fat Free Potato Chips.
• While Salted Fat Free Potato Chips contain 3.5 times more Calcium, 2.9 times more Copper, 13.2 times more Iron, 6.4 times more Magnesium, 7 times more Phosphorus, 6.9 times more Potassium, more Selenium, 128.6 times more Sodium and 4.4 times more Zinc than Raw Ripe Red Tomatoes.

Comparison of macro-nutrients per 5 ounces:

• Salted Fat Free Potato Chips contain 21.1 times more Energy, 20 times more Omega 3, 2.5 times more Omega 6, 21.5 times more Carbohydrate, 1.4 times more Sugars, 6.3 times more Fiber and 11 times more Protein than Raw Ripe Red Tomatoes.
• Both Raw Ripe Red Tomatoes as well as Salted Fat Free Potato Chips have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.