Comparing Nutrients in 7 ounces Snacks, popcorn, oil-popped, white popcorn, salt added VS Tomato Paste

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%
Tomato Paste	18%	4%	78%

Macro Nutrients

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Energy	34.2% 992kcal	5.6% 163kcal	2900kcal per day for Men 19-50 years
Fat	57.5% 55.8g	0.96% 0.93g	97g per day for Men 19-50 years
Saturated Fat	30.3% 9.7g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	91% 1.45g	0.87% 0.014g	1.6g per day for Men 19-50 years
Omega 6	148% 25g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 114g	29% 37.5g	130g per day for Men 19-50 years
Sugars	NA	33.3% 24g	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	NA	16% 11.6g	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	NA	% 11.4g	g per day for Men 19-50 years
Sucrose	NA	% 0.6g	g per day for Men 19-50 years
Fiber	52.2% 20g	21.4% 8.14g	38g per day for Men 19-50 years
Protein	32% 18g	15.3% 8.57g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	16.8% 151μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	22% 0.27mg	9.92% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	20.8% 0.27mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.2% 3.08mg	38% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12% 0.61mg	5.64% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32% 0.41mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.43% 33.7μg	5.95% 24μg	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	0.66% 0.6mg	48.3% 43.5mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	57% 8.53mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	19% 22.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, oil-popped, white popcorn, salt added	Tomato Paste	Recommended Dietary Allowance
Calcium	2% 20mg	7.14% 71.4mg	1000mg per day for Men 19-50 years
Copper	48.7% 0.44mg	80.5% 0.72mg	0.9mg per day for Men 19-50 years
Fluoride	NA	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	69% 5.5mg	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	51% 214mg	20% 83.3mg	420mg per day for Men 19-50 years
Manganese	76% 1.74mg	26% 0.6mg	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	71% 496mg	23.5% 165mg	700mg per day for Men 19-50 years
Potassium	13% 447mg	59% 2012mg	3400mg per day for Men 19-50 years
Selenium	26.3% 14.5μg	19% 10.5μg	55μg per day for Men 19-50 years
Sodium	117% 1754mg	7.8% 117mg	1500mg per day for Men 19-50 years
Zinc	47.6% 5.24mg	11.4% 1.25mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	3.94% 146g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, oil-popped, white popcorn, salt added VS Tomato Paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Snacks, popcorn, oil-popped, white popcorn, salt added versus 7 oz of Tomato Paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added vs Tomato Paste:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2.2 times more Vitamin B1, 2.1 times more Vitamin B5 and 1.4 times more Vitamin B9 than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 76 times more Vitamin A, 2 times more Vitamin B3 and 73 times more Vitamin C than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Tomato Paste provide similar amounts of Vitamin B2 and Vitamin B6 per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A and Vitamin C
• Both Snacks, popcorn, oil-popped, white popcorn, salt added as well as Canned Tomato Paste have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Snacks, popcorn, oil-popped, white popcorn, salt added vs Tomato Paste:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 2.6 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 1.4 times more Selenium, 15 times more Sodium and 4.2 times more Zinc than Tomato Paste.
• While 7 oz of Canned Tomato Paste contain 3.6 times more Calcium, 1.7 times more Copper and 4.5 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Snacks, popcorn, oil-popped, white popcorn, salt added and Tomato Paste contain similar levels of Iron per seven ounces.
• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Snacks, popcorn, oil-popped, white popcorn, salt added have 6.1 times more Energy, 59.8 times more Fat, 48.9 times more Saturated Fat, 104.3 times more Omega 3, 83.4 times more Omega 6, 3 times more Carbohydrate, 2.4 times more Fiber and 2.1 times more Protein than Tomato Paste.
• 7 ounces of Tomato Paste provide inadequate amounts of Omega 3 and Omega 6