Comparing Nutrients in 7 ounces Tomatoes in Juice with Salt VS Popcorn, sugar syrup/caramel, fat-free

Macros Ratio

	Protein	Fat	Carbs
Tomatoes in Juice with Salt	16%	12%	72%
Popcorn, sugar syrup/caramel, fat-free	2%	3%	95%

Macro Nutrients

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Energy	1.1% 31.8kcal	26% 756kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	2.86% 2.78g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.24% 0.4g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	5.7% 0.091g	1.6g per day for Men 19-50 years
Omega 6	1.13% 0.19g	6.86% 1.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	5.3% 6.9g	137% 179g	130g per day for Men 19-50 years
Sugars	6.98% 5.06g	177% 128g	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	3.6% 2.6g	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	% 2.46g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	9.92% 3.77g	13% 4.96g	38g per day for Men 19-50 years
Protein	2.8% 1.57g	7.1% 3.97g	56g per day for Men 19-50 years

Vitamins

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Vitamin A	4.4% 39.7μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	95% 1.14mg	6.3% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	8.85% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.83% 1.4mg	4.24% 0.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.64% 0.23mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	7.17% 0.093mg	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	3.97% 16μg	2% 7.94μg	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	27.8% 25mg	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	7.8% 1.17mg	1.7% 0.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.3% 5.16μg	1.5% 1.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Tomatoes in Juice with Salt	Popcorn, sugar syrup/caramel, fat-free	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	11.5% 0.1mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	14% 1.13mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	5.87% 0.13mg	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	4.8% 33.7mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	11% 379mg	6.42% 218mg	3400mg per day for Men 19-50 years
Selenium	2.53% 1.4μg	13% 7.14μg	55μg per day for Men 19-50 years
Sodium	15.2% 228mg	38% 568mg	1500mg per day for Men 19-50 years
Zinc	2.16% 0.24mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	5.1% 188g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Tomatoes in Juice with Salt VS Popcorn, sugar syrup/caramel, fat-free per 7 oz

Compare the macro and micronutrient content in 7 oz of Tomatoes in Juice with Salt versus 7 oz of Popcorn, sugar syrup/caramel, fat-free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Tomatoes in Juice with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Tomatoes in Juice with Salt have 10 times more Vitamin A, 15.1 times more Vitamin B1, 2.1 times more Vitamin B3, 2.4 times more Vitamin B6, 2 times more Vitamin B9, more Vitamin C, 4.5 times more Vitamin E and 2.9 times more Vitamin K than Popcorn, sugar syrup/caramel, fat-free.
• Both Tomatoes in Juice with Salt and Popcorn, sugar syrup/caramel, fat-free provide similar amounts of Vitamin B2 per seven ounces.
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin A, Vitamin B9, Vitamin C, Vitamin E and Vitamin K
• Both Canned Red Ripe Tomatoes in Tomato Juice with Salt as well as Popcorn, sugar syrup/caramel, fat-free have insufficient amounts of Vitamin B12 and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Tomatoes in Juice with Salt vs Popcorn, sugar syrup/caramel, fat-free:

• 7 ounces of Tomatoes in Juice with Salt have 1.8 times more Calcium, 1.7 times more Potassium and 15.8 times more Water than Popcorn, sugar syrup/caramel, fat-free.
• While 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 2.7 times more Copper, 1.4 times more Iron, 2.7 times more Magnesium, 3.2 times more Phosphorus, 5.1 times more Selenium, 2.5 times more Sodium and 5.2 times more Zinc than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt lack sufficient amounts of Selenium and Zinc
• 7 ounces of Popcorn, sugar syrup/caramel, fat-free lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Popcorn, sugar syrup/caramel, fat-free contain 23.8 times more Energy, 11.5 times more Omega 3, 6.1 times more Omega 6, 26 times more Carbohydrate, 25.4 times more Sugars, 1.3 times more Fiber and 2.5 times more Protein than Canned Red Ripe Tomatoes in Tomato Juice with Salt.
• 7 ounces of Tomatoes in Juice with Salt provide inadequate amounts of Energy, Omega 3, Omega 6 and Protein