Comparing Nutrients in 7 ounces Cooked Ripe Red Tomatoes VS Snacks, KRAFT, CORNNUTS, plain

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Snacks, KRAFT, CORNNUTS, plain	7%	30%	63%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Energy	1.23% 35.7kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	0.23% 0.22g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	0.093% 0.03g	15% 4.82g	32g per day for Men 19-50 years
Omega 3	0.25% 0.004g	7.2% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.49% 0.083g	35% 5.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	6.12% 7.96g	110% 143g	130g per day for Men 19-50 years
Sugars	6.8% 4.94g	1.67% 1.2g	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	% 2.34g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.66% 1.4g	36% 13.7g	38g per day for Men 19-50 years
Protein	3.37% 1.9g	30% 17g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Vitamin A	5.3% 47.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.95% 0.071mg	6.8% 0.081mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.36% 0.044mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	6.6% 1.06mg	21% 3.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.26mg	14.5% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	35% 0.45mg	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	6.45% 25.8μg	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	50.3% 45.2mg	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	7.4% 1.1mg	26% 3.93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	15.4% 18.5μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Snacks, KRAFT, CORNNUTS, plain	Recommended Dietary Allowance
Calcium	2.2% 22mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	16.5% 0.15mg	25.4% 0.23mg	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	17% 1.35mg	41.4% 3.3mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	53.4% 224mg	420mg per day for Men 19-50 years
Manganese	9.06% 0.21mg	39.3% 0.9mg	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	7.94% 55.6mg	78% 546mg	700mg per day for Men 19-50 years
Potassium	12.7% 433mg	16.2% 552mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	1.46% 22mg	74.6% 1119mg	1500mg per day for Men 19-50 years
Zinc	2.53% 0.28mg	32% 3.53mg	11mg per day for Men 19-50 years
Water	5.06% 187g	0.07% 2.58g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Ripe Red Tomatoes vs Snacks, KRAFT, CORNNUTS, plain:

• Cooked 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 5.9 times more Vitamin B2, 3.2 times more Vitamin B3, 2.8 times more Vitamin B5, 2.9 times more Vitamin B6, 3.5 times more Vitamin E and 3.3 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Snacks, KRAFT, CORNNUTS, plain have similar amounts of Vitamin B1 per 7 oz.
• Both Cooked Ripe Red Tomatoes as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Vitamin B12 and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked Ripe Red Tomatoes vs Snacks, KRAFT, CORNNUTS, plain:

• Cooked Ripe Red Tomatoes have 1.2 times more Calcium and 72.6 times more Water than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 1.5 times more Copper, 2.5 times more Iron, 12.6 times more Magnesium, 4.3 times more Manganese, 9.8 times more Phosphorus, 1.3 times more Potassium, 29.6 times more Selenium, 51.3 times more Sodium and 12.7 times more Zinc than Cooked Ripe Red Tomatoes.

Comparison of macro-nutrients per 7 ounces:

• Cooked Ripe Red Tomatoes have 4.1 times more Sugars than Snacks, KRAFT, CORNNUTS, plain.
• While Snacks, KRAFT, CORNNUTS, plain contain 24.8 times more Energy, 142.2 times more Fat, 162 times more Saturated Fat, 29 times more Omega 3, 71.6 times more Omega 6, 17.9 times more Carbohydrate, 9.9 times more Fiber and 8.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Snacks, KRAFT, CORNNUTS, plain have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.